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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 [...]
The week ahead.. November 14th
Hey Old Cityzens! I hope everyone had great weekend. Looks like Fall is finally rolling in, so we've officially left the warm weather back in October. Speaking of last month.. why is it so [...]
The week ahead.. November 7th
Hey Old Cityzens! I hope everyone had great weekend. So much happened in sports! The Astors won the World Series.. but I like to think of it as Bryce Harper losing. Ovi set the [...]
The week ahead.. October 31st
Hey Old Cityzens! I hope everyone had great weekend and is ready for the week. So much celebrating this week of Halloween, Samhain, All Saints Day, Day of the Dead, All Souls Day... and [...]
The week ahead.. October 24th
Hey Old Cityzens! I hope everyone had great weekend. Are you getting ready for Halloween yet? Did any pumpkin carving happen this weekend? Why was the jack-o'-lantern so forgetful? Because he's empty-headed. Let's [...]
WOD
051925
WOD For Time: 30 Power Clean (135/95) Run 1600m 30 Shoulder to Overhead (135/95) 80 DB Anchored Sit-Ups Mobility A1 Overhead Band Lat Stretch 1x90s/side B1 Wall Pigeon 1x90s/side
051725
Partner WOD You Go I Go 12 Rounds 4 Squat Clean (155/105) (6 each) Run 100m (Together - 6 each) then, divide however, but one movement at a time: 120 Reverse Lunges 100 Floor Press [...]
051625
Strength A1 Weighted Matador Dip 4x5 @ Weight 4x5+ @ Strict BW 4x3-5 @ 5s negatives A2 DB Top Down Row 4x16 (8/arm) WOD 10-8-6-4-2 Handstand Push-Up 8 Burpee Deadlift (2x50/2x35) 10 DB Step Up [...]
051525
Strength E90sx6 Power Clean 2-2-2-1-1-1 WOD 4 Rounds for Time 20 DB Snatches (1x50/1x35) 400m Sprint Rest 120s
051425
WOD 6 Rounds 5 Front Squat (155/105) 7 Toes to Bar 16 Renegade Row (2x50/2x35) Beach Muscles EMOM 9 30s Work/30s Rest 1 - Max Barbell Reverse Curl (45/35) 2 - Max Overhead Band Tricep [...]
051325
Strength A1 - Deadlift 6-6-4-4 A2 Half Kneeling Landmine Press 4x8/arm B1 DB Deficit Reverse Lunge 3x16 (8/leg) B2 Commando Chin-Up 3x3/side @ Weight 3x2+/side @ Strict bodyweight 3x5 @ Banded Normal Chin Up or [...]
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