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The week ahead.. June 26th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside with the great weather and long nights. And I hope you're ready for another great week of workouts. Hand Care! [...]
The week ahead.. June 19th
Hey Old Cityzens! Happy Father's Day to all they gym Dads. I hope everyone had great weekend. Monday Classes - No Changes Monday is a Federal holiday, but we will keep the schedule as [...]
The week ahead.. June 12th
Hey Old Cityzens! I hope everyone had great weekend and spent some time outside. Board Pictures on Twitter Currently the board pictures aren't being reposted to Twitter. If you want to see the results [...]
The week ahead.. June 5th
Hey Old Cityzens! Happy Pride week and month! I hope everyone had great weekend. Take advantage of the daylight, the warmth, the time off! ALL THE THINGS!! June Newsletter Did you get it? NO!?? [...]
The week ahead.. May 29th
Hey Old Cityzens! I hope everyone is enjoying the long holiday weekend. Reminder that we only have two classes tomorrow at 8am and 9:30am where we'll run the "Murph" workout. The Phoenix Pride Event [...]
The week ahead.. May 22nd
Hey Old Cityzens! I hope everyone had great weekend. We have one more week before "Murph". You can already reserve your spot in ZenPlanner. Classes are at 8am and 9:30am. Sign up NOW! The [...]
WOD
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STRENGTH A1 - Bench Press 4x5 A2 - Single Arm Tricep Kickback 4x10/Arm (15/10) Partner WOD You Go I Go AMRAP 16 3 Power Clean (135/95) 3 Front Squat (135/95) 6 Side Shuffle 6 OTB [...]
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STRENGTH A1 - Kipping Handstand Push-Up 4x6-8 Or Box Handstand Push-Up 4x5 or Banded Down Dog Push-Up 4x8 A2 - Powell Raise 4x10/arm WOD 80 Box Step Ups (40/leg)(1x50/1x35) 100 DB Anchored AbMat Sit-Ups 80 [...]
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STRENGTH A1 - Bulgarian Split Squat 4x5 A2 - Supinating DB Row 4x10/Arm WOD 5 Rounds 90s work/90s rest 50 Double Unders Max Hang Power Snatch (115/75)
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WOD For Time 40 Push-Up 2 Rounds Row 1.5k 20 Deadlifts (225/155) 20 Renegade Row (2x50/2x35) 40 Push-Up MOBILITY A1 Banded Couch Stretch 1x90s/Side A2 Butcher Block 1x60s
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DOUBLE STRENGTH A1 Back Squat 8-8-5-5 A2 Landmine Twist 4x20 (20/10) B1 - Tall Kneeling Landmine Press 4x10 (55/40)* *weight not including barbell B2 - Wide Grip Pull-Up 4x5 @ weight 4x5 @ strict 4x5 [...]
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Core Strength A1 - Top Support Leg Raise 3x10-20* *Scale to Knee Tuck A2 - Side Plank Leg Raise 3x30s* *Scale to Bent Knee Side Plank Leg Raise WOD 4 Rounds 6 Chest to [...]
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