BLOG
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 [...]
The week ahead.. August 1st
Hey Old Cityzens! Welcome to August! I hope everyone had great weekend and are well rested and ready for another great week. Let's see what's coming up THIS week.. Monday - Long [...]
The week ahead.. July 25th
Hey Old Cityzens! I hope everyone had great weekend. It was a hot one! So hopefully you stayed cool, but also spent some time outdoors or doing something fun. Let's see what's coming [...]
WOD
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Strength A1 Back Squat 4x5 A2 Half Kneeling Landmine Rotation 4x8/Side WOD 12 Minute AMRAP 8 Toes to Bar 12 Push-Up 16 DB Reverse Lunge (2x50/2x35)
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Core Strength EMOM 9 1 - 1x40s Medicine Ball Dead Bug Hold 2 - 1x30-40 Penguin Taps 3 - 1x12 PVC Superman Pull-Up Partner WOD 8 Rounds of 300m Row (4 Each) Partner 1 - [...]
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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 [...]
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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
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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 [...]
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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 [...]
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