BLOG
The week ahead.. October 2nd
Hey Old Cityzens! I hope everyone had great weekend. Shout out, and a HUGE congrats, to Coach Jack, Coach Jess, Lisa, Sam, Coach Kate, and Matt M for throwing down at MACC FEST this [...]
The week ahead.. September 25th
Hey Old Cityzens! What a dreary weekend! Saturday was a bit of a washout, and Sunday was a bit blah. What do you call it when it's raining ducks and geese? Foul weather! 😀 [...]
The week ahead.. September 18th
Hey Old Cityzens! I hope everyone had great weekend. Did you get out to H St Festival on Saturday? FINALLY! Some great weather for that event! CrossFit Competitions Still looking to compete this year? [...]
The week ahead.. September 11th
Hey Old Cityzens! I hope everyone had great weekend and was able to spend some time outside despite the rain. Girl Benchmark WOD As mentioned in the newsletter a couple weeks ago, the plan [...]
The week ahead.. Sept 4th
Hey Old Cityzens! I hope everyone had great weekend. Labor Day weekend might mark the official end of summer, but the temperatures are still looking summer-like! September Newsletter Read it HERE! If you didn’t [...]
The week ahead.. August 28th
Hey Old Cityzens! I hope everyone had great weekend. The summer is coming to an end, and school is back in session for most folks. Speaking of school... what kind of tree does a [...]
WOD
051625
Strength A1 Weighted Matador Dip 4x5 @ Weight 4x5+ @ Strict BW 4x3-5 @ 5s negatives A2 DB Top Down Row 4x16 (8/arm) WOD 10-8-6-4-2 Handstand Push-Up 8 Burpee Deadlift (2x50/2x35) 10 DB Step Up [...]
051525
Strength E90sx6 Power Clean 2-2-2-1-1-1 WOD 4 Rounds for Time 20 DB Snatches (1x50/1x35) 400m Sprint Rest 120s
051425
WOD 6 Rounds 5 Front Squat (155/105) 7 Toes to Bar 16 Renegade Row (2x50/2x35) Beach Muscles EMOM 9 30s Work/30s Rest 1 - Max Barbell Reverse Curl (45/35) 2 - Max Overhead Band Tricep [...]
051325
Strength A1 - Deadlift 6-6-4-4 A2 Half Kneeling Landmine Press 4x8/arm B1 DB Deficit Reverse Lunge 3x16 (8/leg) B2 Commando Chin-Up 3x3/side @ Weight 3x2+/side @ Strict bodyweight 3x5 @ Banded Normal Chin Up or [...]
051225
WOD Fight Gone Bad 3 Rounds 5 Stations - 1 Minute Max Effort at each - 17 minutes total 1 - Wall Ball (20/14) 2 - Sumo Deadlift High Pull (75/55) 3 - Box Jumps [...]
051225
CrossFit Benchmark "Fight Gone Bad" EMOM 17 5 Stations x 3 Rounds of Max Effort 1 - Wall Ball (20/14) 2 - Sumo Deadlift High Pull (75/55) 3 - Box Jumps (24"/20") 4 - Push [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!