BLOG
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 [...]
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 [...]
WOD
030725
CrossFit Open 25.2 21 Pull-Ups 42 Double Unders 21 Thruster (95/65) 18 Chest to Bar Pull-Ups 36 Double Unders 18 Thrusters (115/75) 15 Bar Muscle-Up 30 Double Unders 15 Thrusters (135/85) 12 Minute Cap [...]
030625
STRENGTH A1 - Split Jerk Balance 3x2-3* *Minimal Weight A2 - E2MOM x 7 (14 Minutes) 2 Split Jerk WOD 10 Rounds 10 KB Swings (70/53) Run 100m
030525
STRENGTH A1 - Back Squat 4x5 A2 - DB Bent Over Row 4x10/Arm B1 - Supported KB Single Leg RDL 4x8/Leg (1x53/1x35) B2 - Weighted Mixed Grip Pull-Up 4x3/Side* *6 total, add weight if you [...]
030425
STRENGTH A1 - Ring Push-Up 4x5* *easy? feet on box and add weight belt A2 - KB Pullover Leg Raise (1x35/1x26) 4x10-15 WOD EMOM 12 1 - 1x4 Wall Walk 2 - 1x15 Ring Row [...]
030325
(Note: Was DT, edited in response to CrossFit Open (Hang Clean and Overhead) 10 Rounds for Time 3 Power Clean (185/125) 6 Side Shuffle 12 Wall Ball (20/14) rest 30s Mobility A1 - Wall [...]
030125
Strength A1 Bench Press 3x5 A2 Tricep Kickback 3x10/Arm Partner WOD You Go I Go 16 Rounds (8 Each) 1 Wall Walk 3 Deadlift (225/155) 9 Sit-Ups 18 Minute Cap
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!