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The week ahead.. November 13th
Hey Old Cityzens! I hope everyone had great weekend and is getting used to the darker days! Enjoy the daylight - and dry weather - while we have it! Although it has been predicted [...]
The week ahead.. November 6th
Hey Old Cityzens! I hope everyone had great weekend, and remembered to turn you clocks back Saturday night. Maybe if daytime was more careful, it wouldn’t have to be saved all the time. NYC [...]
The week ahead.. October 30th
Hey Old Cityzens! Happy 10 years, Old City! Thanks to everyone who organized the party and attended. It was good to see a mix of people dressed in costumes, Old City gear, and in [...]
The week ahead.. October 23rd
Hey Old Cityzens! I hope everyone had great weekend. I know this time of year is big on decorative gourds and corn mazes and pumpkin patches, but I'm a Michigan gal and I love [...]
The week ahead.. October 16th
Hey Old Cityzens! I hope everyone had great weekend. Great weather, despite Saturday's rain, to enjoy fall festivities such as apple picking, wandering the pumpkin patch, corn mazes, and the such. I hope you're [...]
The week ahead.. October 9th
Hey Old Cityzens! I hope everyone had great weekend. For those that have Monday off, enjoy your holiday weekend and the extra time off. We are open with our regular schedule on Monday. What's [...]
WOD
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Strength A1 Half Kneeling Landmine Press 4x5/arm A2 Powell Raise 4x8/arm Partner WOD You Go I Go 8 Minute AMRAP 10 Wall Balls (20/14) 3 50" Shuttle Run Rest 2 Minutes 8 Minute AMRAP 3 [...]
052325
STRENGTH A1 Overhead Squat 5-5-5 A2 Sotts Press 3x5* *empty bar/minimal weight/scale to seated on bench WOD E2MOM 24 (12 Rounds) 3 Snatch (155/105) 8 Over the Bar Burpee
052225
Core Strength EMOM 9 1 - 1x15 Band Anchored Leg Raise 2 - 1x15 KB Half Kneeling Wood-Chop (26/18) 3 - 1x15 KB Half Kneeling Wood-Chop WOD AMRAP 22 40 Double Unders 20 Ring Rows [...]
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STRENGTH A1 - Deadift 6-6-4-4 A2 Weighted Strict Dip 5-5-3-3 B1 Commando Chin-Up 3x3/Arm @ Weight 3x2+/arm @ strict bodyweight B2 Deficit Reverse Lunge 3x12 (6/leg)
052025
STRENGTH A1 Single Arm KB Bench Press 4x5/arm (53/35) A2 DB Bent Over Row 4x10/arm WOD AMRAP 20 30s Handstand Hold 30s Chin Over Bar Hold 30s Squat Hold 30s L Sit
051925
WOD For Time: 30 Power Clean (135/95) Run 1600m 30 Shoulder to Overhead (135/95) 80 DB Anchored Sit-Ups Mobility A1 Overhead Band Lat Stretch 1x90s/side B1 Wall Pigeon 1x90s/side
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