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The week ahead.. October 17th
Hey Old Cityzens! I hope everyone had great weekend. Did anyone do anything fun? Visit a corn maze? Go apple picking? Go leaf peeping? Do you know why trees are so carefree and easy [...]
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 [...]
WOD
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STRENGTH A1 - Barbell Sumo RDL 4x8 A2 - Weighted Matador Dip 5-5-3-3 or 4x5 @ strict BW 4x5 @ negatives 4x8+ @ band B1 - Bulgarian Split Squat 4x5/Leg B2 - Yates Row 4x10 [...]
031525
Strength A1 - Bench Press 4x5 A2 - DB Bent Over Row 4x10/Arm Partner WOD You Go I Go 10 Rounds Run 100m (together) 13 Wall Balls (20/14)(5 rounds each) Then 100 AbMat Sit-Ups (Divide [...]
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CrossFit Open 25.3 For Time 5 Wall Walks 50 Calorie Row 5 Wall Walks 25 Deadlift (225/155) 5 Wall Walks 25 Clean (135/85) 5 Wall Walks 25 Snatch (95/65) 20 Minute Time Cap
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STRENGTH A1 - Weighted Ring Push-Up 4x5 @ Weight or 4x5 @ Strict 4x5+ @ Band A2 - Powell Raise 4x10/Arm WOD 2-4-6-8-10 Strict Chin-Up 2-4-6-8-10 KB Front Squat (2x53/2x35) 15 Double Unders [...]
031225
WOD D.T.-ish 5 Rounds for Time 12 Deadlift (155/105) 9 Hang Power Clean (155/105) 6 Shoulder to Overhead (155/105) Rest 60s *25 Minute Cap
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STRENGTH A1 - Box Handstand Leg Lift 4x30-45s (2 sets/side) *Scale to Chest to Wall Handstand Hold A2 - Weighted Mixed Grip Chin-Up 4x3/Side @ Weight Or 4x3+/Side @ Strict Bodyweight 4x2-3/Side @ Negatives 4x3+/Side [...]
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