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The week ahead.. August 28th
Hey Old Cityzens! I hope everyone had great weekend. The summer is coming to an end, and school is back in session for most folks. Speaking of school... what kind of tree does a [...]
The week ahead.. August 21st
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside as summer - slowly, and sadly! - starts to come to an end. I'm sure the humidity will stay with [...]
The week ahead.. August 14th
Hey Old Cityzens! I hope everyone had great weekend and is feeling ready to get back in the gym! October Competition Looking to do a CrossFit competition this year? Check out the Homecoming Partner [...]
The week ahead.. August 7th
Hey Old Cityzens! I hope everyone had great weekend. I'm still in Michigan (typing this on Thursday) and will have a more robust update *next* weekend, until then, read up on a few things [...]
The week ahead.. July 31st
Hey Old Cityzens! I hope everyone had great weekend. And it was a BIG weekend! Coach Kyle got married. And Old City had its Semi-Biennial* Potluck/Picnic on Saturday. *loosely every 2 yrs. I'm not [...]
The week ahead.. July 24th
Hey Old Cityzens! I hope everyone had great weekend. Summer Picnic/Potluck! This Saturday, July 29th, from 2-5pm, join us in the NE corner of Stanton Park - between 6th St and C St and [...]
WOD
062025
Strength A1 Clean and Jerk 4-4-2-2 WOD "Grace Stuff" 3 Rounds 10 Clean and Jerk (135/95) Run 200m Rest 90s
061925
WOD 5 Rounds Row 40 Cal/32 Cal 40 Double Unders 20 DB Anchored AbMat Sit-Ups
061825
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
061725
Double Strength A1 Front Squat 5-5-5-5 A2 KB Pullover 4x12 (53/35) B1 Lateral KB Front Rack Step Up 4x6/Leg (24"/20")(1x53/1x35) B2 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ 5s Negative 4x8+ [...]
061625
Core Strength A1 - Landmine Twist 3x20 (60/50) A2 - Suitcase March 3x30/Side (1x70/1x53) WOD 8 Rounds 5 Deadlift (225/155) 10 Box Jump (20/14) 4 Burpee EMOM including start
061425
Partner "Stonewall" You Go I Go In Honor of the Stonewall Riots on 6-28-69 AMRAP 30 6 Squat Clean (135/95) 28 Double Unders 6 Shoulder to Overhead (135/95) 9 Pull-Ups
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