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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 [...]
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? [...]
WOD
070925
STRENGTH A1 - Turkish Get Up 2-2-1-1 WOD 8 Rounds 4 Thrusters (135/95) 8 Pull-Ups Run 100m Rest 1 Minute 22 minute cap
070825
Core Strength A1 Bench Hip Flexor Sit-Up 3x10/Leg A2 Superman Swimmer 3x15 WOD 3 Rounds Row 1k 20 Renegade Rows (2x50/2x35) 20 Alternating Single Leg V-Ups --- Beach Muscles EMOM 9 1 - 1x15 Bench [...]
070725
Strength/Skill A1 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict 4x5 @ 5s Negative 4x8+ @ Band A2 Headstand Tuck (Kipping Handstand Push-Up Practice) 4x5-10* *If easy, can try straight legs) WOD Diane-Prep 4 Rounds [...]
070225
STRENGTH A1 E2.5MOM x 7 Rounds (17.5 Minutes) 2 Back Squat (Heavy) 4 Seated Box Jump (30"/24") B1 Barbell Pendlay Row 4x10 (155/105) B2 KB Front Rack Lateral Step Up 4x6/Leg (1x53/1x35) [...]
070125
Strength A1 Turkish Get Up 2-2-1-1/side WOD "Lynne" 5 Rounds of 4 Minutes 1 Set Max Effort Bench Press (165/105)* 1 Set Max Effort Pull-Ups** rest remainder of time *Choose bench weight that allows for [...]
063025
Core Strength EMOM 9 1 - 1x20 Bear KB Drag Through (35/26) 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm Side Plank Pulse WOD 12 Rounds for Time 2 Power [...]
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