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The week ahead.. May 9th
Hey Old Cityzens! I hope everyone had great weekend. And Happy Mother's Day to our gym moms, moms-to-be, foster moms, etc. May Newsletter If you missed it last Sunday, check it out HERE! May [...]
The week ahead.. May 2nd
Hey Old Cityzens! April showers brought us May flowers, and all the pollen and allergies that comes with the changing season. Pollen happens when flowers can't keep it in their plants. *rimshot!* ... *sad [...]
The week ahead.. April 25th
Hey Old Cityzens! What a great weekend! And what a great weekend for some members competing in the Festivus Games on Saturday. Congrats to Jeff G, Lisa R, Ken K, and Sherry Y for [...]
The week ahead.. April 18th
Hey Old Cityzens! I hope everyone had great weekend. Happy Easter and Passover to those that celebrate. I spent a few days in Boston last week. I didn't to get to be much of [...]
The week ahead.. April 11th
Hey Old Cityzens! I hope everyone had great weekend and got outside to enjoy some fresh air. I’m really allergic to pollen, but I feel this Spring will be breathtaking. March Music Madness Thanks to [...]
The week ahead.. April 4th
Hey Old Cityzens! How can you tell the weather’s getting warmer? There’s a spring in people’s step. Short post today because everything was in the newsletter.. Speaking of newsletter... April Newsletter Did you get [...]
WOD
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WOD AMRAP 20 8 Deadlift (225/155) 10 Toes to Bar Run 400m *Compare to 8/09/24 Mobility Overhead Band Lat Stretch 1x60s Overhead Band Lat Stretch 1x60s Wall Pigeon 1x90s Wall Pigeon 1x90s [...]
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Strength A1 - Strict Wall Handstand Push-Up 4x3-5* 4x2-3 5s Wall Negatives 4x5+ on Box 4x8+ Anything Else *No Mats to limit range of motion A2 - Weighted Strict Pull-Up 4x5 @ Weight 4x5+ @ [...]
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Partner WOD You Go I Go 6 Rounds (3 Each) 10 DB Deadlift (2x50/2x35) 10 Push-Up to Single Arm Renegade Row (2x50/2x35) 30 Cross Body Mountain Climbers then 10 Rounds (5 Each) 10 Alternating [...]
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WOD 2 Rounds Row 1500m/1200m* 5 Wall Walks 35 Sit Ups *As Equipment Allows. Bike = 90/72 Cal *25 Minute Cap Friday Arms EMOM 11 1 - 1x10 Standing Back to Wall Barbell Curl (55/40) [...]
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Core Strength EMOM 9 1 - 1x12 Strict Hanging Knee Raise 2 - 1x12 Straight Arm Side Plank 3 - 1x12 Straight Arm Side Plank WOD 3 Rounds 5 Lateral Over the Bar Burpee 8 [...]
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Strength A1 Barbell Romanian Deadlift 4x8* *Aim for 70-80% 1 RM DL A2 KB Pullover 4x10 WOD 11 Minute AMRAP 12 DB Reverse Lunge (2x50/2x35) 25 Double Unders
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