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The week ahead.. October 10th
Hey Old Cityzens! I hope everyone had great weekend and did something fall-like. Y'know, I heard that trees hate going to school in the fall because they're easily stumped. Let's see what's coming [...]
The week ahead.. October 3rd
Hey Old Cityzens! I hope everyone had great weekend, and stayed dry! Why did the young rain cloud always get into trouble? It never took anything cirrus-ly. October Newsletter Did you get it?! No? [...]
The week ahead.. September 26th
Hey Old Cityzens! I hope everyone had great weekend. And I think we're *finally* hitting REAL fall! So bust out the sweatahs, sleep with the windows open, and add pumpkin spice to errythang! Isn't [...]
The week ahead.. September 19th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed time outside. And maybe you made it down to H Street Fest on Saturday. That can always be a fun - and wild! [...]
The week ahead.. September 12th
Hey Old Cityzens! I hope everyone had great weekend. Thanks to everyone that made it out to David's going away bash at WuderGarten Saturday night. A great send off for a great coach. Best [...]
The week ahead.. September 5th
Hey Old Cityzens! I hope everyone had great weekend. Thanks to everyone that made it to the happy hour for David Friday night at The Haymaker. And we have a bigger bash planned for [...]
WOD
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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 [...]
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STRENGTH A1 - Bulgarian Split Squat 4x8/Leg A2 - DB Bent Over Row 4x12/Arm WOD EMOM Until Failure ("Death By...") 4 Burpee 6 DB Snatch (1x50/1x35) *Add two DB Snatch Every minute [...]
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Core Strength EMOM 9 1 - 1x10 Arch Up + 10s Arch Hold 2 - 1x12 DB Half Kneeling Woodchop 3 - 1x12 DB Half Kneeling Woodchop "Jordan" 100 KB Swing (53/35) 100 Sit-Ups [...]
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STRENGTH A1 - Weighted Pull-Up 2-2-1-1-1 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x5+ @ Band WOD For Time 1600m Run 12-9-6-3 Power Clean (155/105) Box Jump (30"/24")
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Strength A1 Sumo Deadlift 5-5-3-3-3 A2 Straight Leg Hip Abduction 4x10/Leg WOD EMOM 12 1 - 1x16 KB Front Rack Reverse Lunge (2x53/2x35) 2 - 1x12 KB Pullover (1x44/1x26) 3 - 50 Double Unders 4 [...]
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Partner WOD Divide However 80 Double Unders 40 Wall Balls (20/14) 30 Box Jumps (24"/20") 20 Hang Power Cleans (135/95) 20 Burpee Pull-Ups 20 Hang Power Cleans (135/95) 30 Box Jumps 40 Wall Balls 80 [...]
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