Blog

091325

Partner WOD You Go I Go - Divide However 5 Rounds 50 KB Swings (53/35) 40 Push Press (45/35) 40 DB Reverse Lunge (2x40/2x25) 20 Burpees

Team, September is here! Back to business. The week ahead: Monday - Core strength, including Half Kneeling wood-chop and Deadbug. Then a fun WOD with heavy Deadlifts (275/205), a few push-ups, and running. Rest is [...]

The Week Ahead – 09/02/25

Team, Friends, Old Cityzens, Our coaches hope everyone had a restful Labor Day weekend. I read a thing the other week about people subconsciously getting competitive with their free time and vacations, and how it [...]

The Week Ahead – 081725

Friends, Team, Old Cityzens, Monday - Upper Body forward day. Strength is our 3rd time through Half Kneeling Landmine Press, paired with the top 5 all time strength exercise the DB Bent Over Row. WOD [...]

The Week Ahead – 08/11/25

Team, Friends, Old Cityzens, The Week Ahead: Monday - Core Strength first, including the beloved Straight Arm Side Plank Pulse. But a new version since you guys are getting good... hold a DB on the [...]

The Week Ahead – 08/04/25

Team, Friends, Old Cityzens, And so it's August... if it weren't for the unforgiving mosquitoes and merely half full splash parks I wouldn't believe it. But, for those of us enjoying Summer city life, we've [...]

WOD

101125

Partner WOD You Go I Go (Divide However) 2 Rounds 16 Hang Power Clean (165/115) 50 Banded Leg Raise 75/60 Cal Assault Bike 50 Bench Dip 50 Barbell Curl (45/35) Team Run 400m

100825

DOUBLE STRENGTH A1 Back Squat (2) 5-5-5-5 A2 Half Kneeling Medicine Ball Throw (2) 4x8 B1 Bench Press (4) 5-3-1-1 B2 KB Pendlay Row (1) 4x10

100725

STRENGTH A1 Strict Press (2) 4x5* *from floor A2 Weighted Pull-Up (*) 3-3-1-1 or 4x5+ @ Strict 4x5 @ 5s Negative 4x8+ @ Band WOD "Annie" 50-40-30-20-10 Double Unders AbMat Sit-Ups

100625

STRENGTH A1 Power Position Power Clean 3-3-3* *10 Minutes Build to WOD Weight WOD 10 Rounds for Time 2 Power Clean (205/135)* 6 DB Snatch (1x50/1x35) Run 100m Rest 60s *Scale first to high weight [...]

100425

Partner WOD You Go I Go AMRAP 22 8 Rounds (4 Each) 8 Side Shuffle Run 100m then 8 Rounds (4 Each) 5 Front Squat (135/95) 8 DB Renegade Row (2x50/2x35) 10 Wall Balls (20/14) [...]

100325

STRENGTH A1 Core Strength EMOM 9 1 - 12 Superman Swimmer 2 - 12 Z Plate Front Raise 3 - 12 Plate Hold Leg Raise B1 Kipping HSPU Practice (1) 8 Minutes/3 Sets Practice WOD [...]

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