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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 [...]
The week ahead.. May 15th
Hey Old Cityzens! I hope everyone had great weekend and are ready to put in another SOLID week of work. Memorial Day Murph “Murph” is one of CrossFit's Hero WODs, honoring Navy Lieutenant Michael [...]
The week ahead.. May 8th
Hey Old Cityzens! I hope everyone had great weekend and spent some time relaxing or being productive. You do you! May Newsletter Did you get it? If not, check it out HERE! And let [...]
The week ahead.. May 1st
Hey Old Cityzens! I hope everyone had great weekend, and that Sunday's rain didn't dampen your spirits at all. There's the saying 'April showers bring May flowers', and I do hope we have a [...]
WOD
040325
STRENGTH A1 - Thruster 4x5 (135+/95+) *from the floor A2 - Weighted Narrow Grip Chin Up 4x5 @ weight 4x5+ @ strict 4x5 @ negatives B2 - 100m Farmer's Carry (70/44) 4 sets as heavy [...]
040225
WOD "1/2 Sort of Murph" Run 800m 10 Rounds 5 Pull-Up 10 Push-Ups 10 Wall Balls (20/14) Run 800m MOBILITY Shoulder Prehab A1 - DB Trap-3 3x8/Arm (10/5) A2 - Band Pass Through 3x10
040125
STRENGTH A1 - Bench Press 10-8-6-4 A2 - Barbell Pendlay Row 4x8 EMOM 12 1 - 1x16 DB Reverse Lunge (2x50/2x35) 2 - 1x12 Bench Dips* 3 - 15/12 Cal Assault Bike 4 - Rest [...]
033125
STRENGTH A1 - E2MOM x 7 (14 Minutes Total) Barbell Complex 2-2-2-2-1-1-1 Clean + Front Squat + Split Jerk WOD For Time 5 Rounds 20 KB Swings (53/35) 15 AbMat Sit-Ups 10 Minute Cap [...]
032925
Strength A1 Bench Drop Set 4x 5 + Max Effort* *5 reps, change weights, Max effort at 50% weight 1 A2 DB Bent Over Row 4x10/arm Partner WOD You Go I Go 20 Rounds (10 [...]
032825
WOD 5 Rounds 90s work/90s rest 8 Over the Bar Burpee Time Remaining: Max Effort Power Snatch 135/95) Beach Muscles EMOM 12 Minutes 30s work/30s rest 1 - Max Effort Barbell Curl (45/35) 2 - [...]
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