BLOG
The week ahead.. April 29th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed False Spring #2. Or is it actually here? Or did we skip right to summer? I can't keep track! We're wrapping up the [...]
The week ahead.. April 22nd
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside I made it over to the NE Library on Friday to watch a 7am member and his band perform. And [...]
The week ahead.. April 15th
Hey Old Cityzens! I hope everyone had great weekend and already filed their taxes. Why are accountants always tired after work? Because their job is so taxing. Weight Vests With Murph coming up next [...]
The week ahead.. April 8th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed watching college basketball this weekend. Men's final is on Monday night at 9:20pm. Although it's on past your bedtime, who ya got winning?? [...]
The week ahead.. April 1st
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside. It's about that time where April showers bring May flowers.. and Mayflowers bring Pilgrims.. amirite?? April Newsletter Keep an eye [...]
The week ahead.. March 25th
Hey Old Cityzens! I hope everyone had great weekend and got to see some cherry blossoms. Spring has sprung, but it sure doesn't feel like it! **Brrrr!!**. And with all of the rain yesterday [...]
WOD
082825
Core Strength A1 Landmine Rotation 3x20 (70/50) A2 Tall Kneeling Pallof Press 3x12 reps - hold press for 2s (black or red band) WOD 5 Rounds Run 800m/Row 1k* 12 Toes to Bar *5th Round [...]
082725
Chief Stuff 3.0 A1 Power Clean 2-2-2... 10 Minutes to Build to Working Weight WOD EMOM 32 (8 Rounds of 4 Minutes) 1 3 Power Clean (185/135) 2 10 Wall Balls (20/14) 3 Double Push-Up [...]
082625
Skill/Strength A1 Chest to Wall Handstand Hold 4x30-60s* *score is accumulated time **progress to feet switches or partner-assisted free standing A2 Wide Grip Pull-Up 4xMax Effort If less than 5 -> Max Effort + Negatives [...]
082525
DOUBLE STRENGTH A1 Zercher Squat (2) 4x5 (75% Back Squat) A2 Side Shuffle Med Ball Throw (2) 4x8 B1 Bench Press 10-10-8-8 B2 DB Bent Over Row 4x12
The Week Ahead – 8/25/25
Team, Friends, Old Cityzens, A quick note on Labor Day week... no schedule change this week, but the plan is to be closed on Labor Day itself... next Monday. Stay tuned, we might pivot to [...]
082325
Core Strength EMOM 9 1 - 12 DB Straight Arm Side Plank Pulse (20/10) 2 - 12 DB Straight Arm Side Plank Pulse 3 - 15 Band Anchored Leg Raise Partner WOD You Go I [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!





