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The week ahead.. Sept 4th
Hey Old Cityzens! I hope everyone had great weekend. Labor Day weekend might mark the official end of summer, but the temperatures are still looking summer-like! September Newsletter Read it HERE! If you didn’t [...]
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 [...]
WOD
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STRENGTH A1 Front Squat 5-5-5-5 A2 Deficit (DB) Box Handstand Push-Up 4x5 *start at 20" then go higher *scale to DB Down-Dog Push-Up or Banded Down-Dog Push-Up B1 - Box KB Front Rack Lateral Step [...]
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STRENGTH A1 - Turkish Get Up 3-3-2-2-1/side A2 - DB Supinating Bent Over Row 4x15/arm WOD AMRAP 15 8 Toes to Bar 6 Burpee Box Jump (24"/20") Run 100m
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Strength A1 Clean and Jerk 4-4-2-2 WOD "Grace" 30 Clean and Jerks for Time (135/95)
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Strength A1 Snatch Grip DL 5-5-3-3 A2 Straight Arm Side Plank 4x12/Side WOD For Time Accumulate 4 Minutes of Wall Sit When you break: 5 Strict Pull-Ups 10 V-Ups 25 Double Unders
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Arm Strength EMOM 9 - 30s Work/30s Rest 1 - Max Effort Bench Dip 2 - Max Effort Reverse Barbell Curl 3 - Max Effort Skull Crusher WOD Partner WOD You Go I Go AMRAP [...]
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Strength A1 Clean and Jerk 4-4-2-2 WOD "Grace Stuff" 3 Rounds 10 Clean and Jerk (135/95) Run 200m Rest 90s
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