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The week ahead.. January 9th
Hey Old Cityzens! I hope everyone had great weekend and is settling in to 2023. Get outside! I know it's cold outside, but you don't necessarily have to be outside. But are you testing [...]
The week ahead.. January 2nd
Hey Old Cityzens! I hope everyone had great weekend and great New Years celebration whether it was with friends, with family, or alone with a frozen pizza in PJs.. you do you! January Newsletter [...]
The week ahead.. December 26th
Hey Old Cityzens! BRRR!!! I hope everyone had great holiday weekend, stayed warm!, and are enjoying a few extra days with family and friends. Class Schedule Monday, December 26th - Closed Tuesday - Friday [...]
The week ahead.. December 19th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed themselves at the holiday party last night. It's always nice to see people not wearing gym attire and enjoying themselves. Weekend schedule Friday, [...]
The week ahead.. December 12th
Hey Old Cityzens! I hope everyone had great weekend. We have a big couple weeks coming up with some fun holiday workouts - Hanukkah, 12 Days of Christmas, end of the year - a [...]
The week ahead.. December 5th
Hey Old Cityzens! I hope everyone had great weekend in and out of the gym. I was busy getting ready for Christmas.. starting some shopping, and getting a Christmas tree. What do you call [...]
WOD
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STRENGTH A1 - Tall Snatch 4x2-3* *Empty Bar or Minimal Weight B1 E2MOM x 7 2x Power Snatch + OH WOD 30-20-10 Box Step Up (1x50/1x35)(24"/20") Ring Rows
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EMOM Core Work EMOM 9 1 - 1x12 Straight Arm Side Plank Pulse 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Anchored Leg Raise WOD "Lynne" 5 Rounds of 4 Minutes 1 [...]
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Core EMOM 1 - 1x12 Side Plank Rotation 2 - 1x12 Side Plank Rotation 3 - 1x5 Kneeling T-Bridge Reach (5s Hold) Partner WOD You Go I Go 6 Rounds (3 Each) 8 Box Jump [...]
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STRENGTH A1 - Back Squat 4x5 A2 - Single Leg BK Calf Raise 4x10/Leg WOD 3 Rounds 3 Minutes Work/3 Minutes Rest Row 500m Time Remaining: Max Effort Burpee to Single Arm DB Clean [...]
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WOD Nate-Ish 10 Rounds 2 Bar Muscle Up* 4 Handstand Push-Up 8 KB Swing (70/53) *Scale to 1 MU rep, 2 to 4 Strict Pull-Ups, 5 Banded Pull-Ups
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STRENGTH A1 - Bench Press 4x6 A2 - Tricep Kickback 4x10/Arm WOD AMRAP 14 20 Single Arm KB Front Squat 30 Alternating V-Up 40 Double Unders
PREPARING YOU FOR LIFE
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