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The week ahead.. June 10th
Hey Old Cityzens! I hope everyone had great pride weekend. It was great weather both days to be outside! Coach Jen's Last Day Reminder that Friday, June 21st will be Coach Jen's last day [...]
The week ahead.. June 3rd
Hey Old Cityzens! I hope everyone had great weekend finally feels recovered from Murph! Spending the morning taking pictures, heckling, and cleaning up afterwards was exhausting! Props to everyone who did the workout! Speaking [...]
The week ahead.. May 27th
Hey Old Cityzens! I hope everyone had great holiday weekend and enjoyed some time outside. Memorial Day Murph! Class times are 8am and 9:30am. The workout is in honor of U.S. Navy SEAL Lt. [...]
The week ahead.. May 20th
Hey Old Cityzens! I hope everyone had great weekend. Thanks to everyone who made it out to the Adventure Park at Sandy Springs. It was a great event and we had perfect weather for [...]
The week ahead.. May 13th
Hey Old Cityzens! I hope everyone had great weekend and spent sometime outside even with the rain and cooler weather. And, before the day is over, Happy Mother's Day to all our CrossFit moms and [...]
The week ahead.. May 6th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed either the Kentucky Derby on Saturday or Cinco de Mayo on Sunday. Speaking of horses, a horse walks into a bar. The barman [...]
WOD
072024
Partner WOD I go you go 8 Rounds (4 Each) 2 Hang Power Clean (155/105) 2 Shoulder to Overhead (155/105) Then 12 Rounds (6 Each) 100m Run 6 Pull-Ups 12 Sit-Ups Then 8 Rounds (4 [...]
071924
Sort of But Not Double Strength Day A1 - Bulgarian Split Squat 4x10/Leg - Heavy A2 - Supinating DB Bent Over Row 4x10/Arm - Heavy then, EMOM 16 1 - 2 KB Front Squat 1x10 [...]
071824
WOD AMRAP 15 10 DL (155/105) 12 Push-Ups Run 200m Shuttle* *200m Run as 2x100m Shuttle (sidewalk space allowing! be safe!) Time: Moderate Reps: Moderate Difficulty: Moderate (Muscle fatigue) Mobility 2 Rounds 1x90s Straddle Pancake [...]
071724
A1 Weighted Dips 4x5 or 4x5+ Strict Bodyweight Dips with pause 4x8+ Band Dips 4x5 Dip Negatives A2 Yates Row 4x10 - HEAVY WOD AMRAP 12 40 Double Unders 12 Toes to Bar 12 KB [...]
071624
Strength/Core EMOM 9 1 - Max Effort Hang 2 - Half Kneeling DB Wood-Chop 1x12 L/R 3 - Half Kneeling DB Wood-Chop 1x12 L/R *Try to hang a little longer than two weeks ago. If [...]
07/15/24
Strength Deadlift 3-3-3-3 *4 Challenging Sets of 3, ideally ascending weight WOD AMRAP 7 10 Alternating DB Snatch (50/35) 10 Side Shuffles (2 Long-ways Mats)
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