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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 [...]
The week ahead.. August 29th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed these sweltering summer temps! I'll take it a bit longer, and I love me some sweatah weathah, but I could do without the [...]
The week ahead.. August 22nd
Hey Old Cityzens! I hope everyone had great weekend, especially those that went on the tubing event on Saturday! Let's see what's coming up THIS week.. Monday - Building to a heavy [...]
The week ahead.. August 15th
Hey Old Cityzens! We're BACK! Okay.. I'm back.. and so is the weekly blog post that put a few peeps in a tizzy when it went on hiatus last week. Can a girl take [...]
WOD
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EMOM Core EMOM 9 1 - 1x15 Pike Over 2 - 1x12 Straight Arm Side Plank Pulse* 3 - 1x12 Straight Arm Side Plank Pulse WOD Cindy XXX AMRAP 20 10 Pull-Ups 20 Push-Ups 30 [...]
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STRENGTH A1 - Bench Press 4x10 A2 - Band Face Pull 4x15 WOD EMOM ? 6 AbMat Sit-Ups 5 Deadlift (185/125) 4 Box Jumps (24"/20")* *Add 2 Box Jump every minute for as long as [...]
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STRENGTH A1 - Back Squat 4x5 A2 - "Floating" DB Single Leg Bent Knee Calf Raise 4x10 WOD 3 Rounds for Time 30 Wall Balls (20/14) 100 Double Unders
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STRENGTH A1 KB Windmill 4x5/Arm A2 Weighted Strict Pull-Up 2-2-2-1-1 @ Weight 4x5 @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band WOD EMOM 15 1 - 1x8 KB Strict Press (53/35) 2 - [...]
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Mobility A1 - Behind the Neck Sotts Press 2x5 A2 - Foam Roll Lats 2x45s/Side WOD 12 Rounds 2 Squat Cleans (155/105) 3 Double Push-Up Burpee Run 100m
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Partner WOD You Go I Go 12 Rounds (6 Each) 2 Hang Power Clean (155/105) 2 Shoulder to Overhead (155/105) 10 Rounds (5 Each) 5 Pull-Up 10 Push-Up 15 Air Squat 8 Rounds (4 Each) [...]
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