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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 [...]
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 [...]
WOD
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STRENGTH A1 - Front Squat 4x5 A2 - Foam Roll Upper Back 3x60s WOD 4 Rounds of 2 Minutes AMRAP/2 Minutes Rest 20 KB Swings (53/35) 5 50" Shuttle Runs *Pick up where you left [...]
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Core Strength EMOM 9 1 - 1x45s Chest to Wall Handstand Push-Up 2 - 1x15 DB Half Kneeling Wood-Chop (1x30/1x20) 3 - 1x15 DB Half Kneeling Wood-Chop WOD 12-9-6-3 Shoulder to Overhead (135/95) Pull-Up* [...]
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WOD 5 Rounds of 3 Minute AMRAP/1 Minute Rest 1 Power Clean (185/135) 3 Double Push-Up Burpee 9 Air Squat
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STRENGTH A1 - Strict Press 4x5 A2 - Barbell Pendlay Row 4x8 B1 - Weighted Strict Chin-Up 4x5 @ Weight 4x5+ @ Strict 4x5 @ Negatives 4x8+ @ Band B2 Bench Dip 4x10 *Elevate Feet [...]
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Core EMOM 9 Core/Skill A1 - Pistol Negative Practice 3x3/Leg *Go lower by stacking short boxes and plates. 5 seconds per rep. WOD AMRAP 17 4 Deadlift (225/155) 6 Knees to Elbow 12 Pistols (6/Leg) [...]
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Strength Beach Muscle EMOM 9 1 - 1x12 DB Hammer Curl (2x30/2x20) 2 - 1x12 Flat DB Tricep Extension (2x30/2x20) 3 - 1x15 Band Anchored Leg Raise Partner WOD You Go I Go 28 Rounds [...]
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