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The week ahead.. December 11th
Hey Old Cityzens! I hope everyone had great weekend and is in full holiday mode! Shopping done or just starting? Gift cards or something small and personal? Wreath or candles for decoration in the [...]
The week ahead.. December 4th
Hey Old Cityzens! I hope everyone had great weekend despite the rain, and is starting to get into the holiday spirit. December Newsletter Double check your spam folder to make sure you received the [...]
The week ahead… November 27th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time off. Now it's time to get back in the gym and pick up where we left off - getting stronger!! Welcome [...]
The week ahead.. November 20th
Hey Old Cityzens! I hope everyone had great weekend and is getting ready for Thanksgiving. We've got things cookin' in the gym for you! Holiday Schedule Monday and Tuesday - NORMAL Wednesday - 6am, [...]
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 [...]
WOD
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Core Strength A1 Landmine Twist 3x20 (70/55) A2 KB Suitcase March 3x30/Side (70/53) WOD AMRAP 21 500m Row / 30/24 Cal Bike* 15 Wall Balls (20/14) 12 Toes to Bar *Alternate as Equipment Allows [...]
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Strength/Skill A1 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band A2 - Handstand Kick-Up 4x3-5* *Don't move hands, hold top for 5s then come down. **Advanced: partner [...]
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Strength A1 Bench Press 5-5-3-3 A2 Barbell Pendlay Row 4x5 WOD 40-30-20-10 Double Unders AbMat Sit-Ups Double Unders Walking Lunges
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Strength A1 Power Clean + Front Squat 5x2 (Power Clean, Front Squat, PC, FS) WOD 3 Rounds for Time Run 400m 20 DB Snatch (50/35) rest 90s
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Strength A1 Half Kneeling Landmine Press 4x8/Arm A2 DB Bent Over Row 4x12/Arm Partner WOD You Go I Go 18 Rounds (9 Each) 8 DB Snatch (50/35) 8 Wall Ball (20/14) 2 50" Shuttle Run [...]
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WOD For Time: For Time 1000m Row 40 Walking Lunge 20 Toes to Bar 60/45 Cal Bike 40 Walking Lunges 20 Toes to Bar 150 Double Unders 40 Walking Lunge 20 Toes to Bar Player's [...]
PREPARING YOU FOR LIFE
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