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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 [...]
The week ahead.. November 28th
Hey Old Cityzens! I hope everyone had great long, holiday weekend. I don't know about you, but I could use another day off! Holiday Party Mark your calendars for Saturday, December 17th at 7apm [...]
WOD
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Open Gym! 9 to 11.
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Core Strength EMOM 9 1 - 1x40 Heel Taps 2 - 1x15 Anchored Leg Raise 3 - 1x10 Arch Up + 10s Arch Hold WOD "Jerry" Run 1 Mile Row 2k Run 1 Mile
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Thanksgiving Sampler Platter (Friendsgiving Edition) 4 Rounds 6 Pull-Ups 12 Push-Ups 20 Reverse Lunges 3 Rounds 9 Deadlifts (155/105) 6 Hang Power Clean (155/105) 3 Shoulder to Overhead (155/105) 2 Rounds 20 Wall Balls 30 [...]
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Strength A1 Back Squat 5-5-3-3-1-1 A2 Seated Box Jump 5x3-4 *Start on bench (18") B1 Weighted Dip 4x5 or 4x5+ @ Bodyweight 4x5 @ Negatives 4x8+ @ Band B2 Yates Row 4x8
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A1 Bench Press 4x8 A2 Back to Wall Barbell Curl (Suggested: 55/35) 4x10 Partner WOD You Go I Go 14 Rounds (7 Each) 3 Hang Power Clean (135/95) 3 Front Squat Run 100m *18 Minute [...]
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EMOM Core EMOM 1 - 1x15 Half Kneeling DB Woodchop 2 - 1x15 Half Kneeling DB Woodchop 3 - 1x45s Med Ball Deadbug Iso Hold WOD CrossFit Open 12.3 AMRAP 18 15 Box Jump 12 [...]
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