BLOG
The week ahead.. November 21st
Hey Old Cityzens! I hope everyone had great weekend. And is looking forward to spending some extra time with family and friends this week and coming weekend. What's your favorite Thanksgiving food? Is it [...]
The week ahead.. November 14th
Hey Old Cityzens! I hope everyone had great weekend. Looks like Fall is finally rolling in, so we've officially left the warm weather back in October. Speaking of last month.. why is it so [...]
The week ahead.. November 7th
Hey Old Cityzens! I hope everyone had great weekend. So much happened in sports! The Astors won the World Series.. but I like to think of it as Bryce Harper losing. Ovi set the [...]
The week ahead.. October 31st
Hey Old Cityzens! I hope everyone had great weekend and is ready for the week. So much celebrating this week of Halloween, Samhain, All Saints Day, Day of the Dead, All Souls Day... and [...]
The week ahead.. October 24th
Hey Old Cityzens! I hope everyone had great weekend. Are you getting ready for Halloween yet? Did any pumpkin carving happen this weekend? Why was the jack-o'-lantern so forgetful? Because he's empty-headed. Let's [...]
The week ahead.. October 17th
Hey Old Cityzens! I hope everyone had great weekend. Did anyone do anything fun? Visit a corn maze? Go apple picking? Go leaf peeping? Do you know why trees are so carefree and easy [...]
WOD
112124
STRENGTH Snatch 5x2 WOD AMRAP 7 3 Deadlift (185/135) 3 Burpee 6 Deadlift 6 Burpee ...
112024
STRENGTH A1 - Bulgarian Split Squat 4x8/Leg A2 - Weighted Chin-Up 4x5... B1 - Weighted Dip 5-5-3-3-1 B2 - DB Incline Seal Row 4x10
111924
WOD 8 Rounds of 3 Minutes 15 Wall Balls Row 15 Cal/Bike 12 Cal *Alternate Bike/Row *Score is completion AND time of Round 8 MOBILITY A1 - Wall Pigeon 1x90s/Leg B1 - Half Kneeling Band [...]
111824
Strength/Skill A1 - Weighted Pistol* 4x2-4/Leg @ Weight 4x2-4/Leg @ Strict Bodyweight 4x2-3 Negatives** *All one leg then the other side. **Lower and lower. A2 - Supported KB/DB Single Leg RDL 4x10/Leg WOD 15-12-9-6-3 Chest [...]
111624
Partner WOD You Go I Go Team 400m Run (Together) 20 Rounds (10 Each) 14 Med Ball Box Step Ups (30/20)(24"/20) 5 Strict Matador Dips 5 Strict Pull-Ups Team 800m Relay (4x100m each) [...]
11152024
Snatch Mobility A1 - PVC Sotts Press 3x5 A2 - Band Face Pull 3x10 Strength B1 Snatch 5x2 WOD For Time 15 DB Thruster (2x40/2x25) Rest 1 Minute 20 DB Thruster Rest 1 Minute 25 [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!