Blog

The Week Ahead – 5/19/25

Team, Friends, Hope we're all feeling strong. In case you forgot, I doubt you did, next Monday the 26th is Memorial Day Murph. 8 AM and 10 AM. A few sodas and snacks when the [...]

Team, Friends, Old Cityzens, Happy Mothers Day. I don't have the numbers, but I'm pretty sure we have more new Old City mothers/babies in the last 15 months than the previous 5 years combined. Undoubtedly [...]

The Week Ahead – 5/5/25

Team, Friends, Old Cityzens, the week ahead: Monday - To be good at snatching, you need to be mobile AND strong. So our strength work today really tests (and improves!) your mobility. Overhead Squat and [...]

The Week Ahead – 4/28/25

Friends, Team, Old Cityzens, We hope everyone is enjoying Spring! The week ahead: Monday - Really really like this program. Strength is back Squat paired with a box jump variation. Then a SPRINT WOD of [...]

The Week Ahead – 04/21/25

Team, Happy Easter, and for those who don't celebrate, happy slightly slower day in the city! The week ahead: Monday - Core strength up front. Instead of an EMOM, we'll get 3 sets of strict [...]

The Week Ahead – 041425

Friends, the week ahead: Monday - Double Strength day. Clean and Jerk and Front Squat. Tuesday - No strength and a longer WOD. In fact, I think one of the longer AMRAPs we've done in [...]

WOD

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Strength A1 Clean and Jerk 4-4-2-2 WOD "Grace" 30 Clean and Jerks for Time (135/95)

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Strength A1 Snatch Grip DL 5-5-3-3 A2 Straight Arm Side Plank 4x12/Side WOD For Time Accumulate 4 Minutes of Wall Sit When you break: 5 Strict Pull-Ups 10 V-Ups 25 Double Unders

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Arm Strength EMOM 9 - 30s Work/30s Rest 1 - Max Effort Bench Dip 2 - Max Effort Reverse Barbell Curl 3 - Max Effort Skull Crusher WOD Partner WOD You Go I Go AMRAP [...]

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Strength A1 Clean and Jerk 4-4-2-2 WOD "Grace Stuff" 3 Rounds 10 Clean and Jerk (135/95) Run 200m Rest 90s

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WOD 5 Rounds Row 40 Cal/32 Cal 40 Double Unders 20 DB Anchored AbMat Sit-Ups

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Strength A1 Deficit (DB) Box Handstand Push-Up 4x5 A2 Powell Raise 4x10/arm Old City Benchmark 25.1 AMRAP 20 20 DB Snatch (1x50/1x35) 20 DB Floor Press (2x50/2x35) 20 Ring Rows

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