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
040525
Arm Strength EMOM 9 1 - 1x12 DB Skull Crusher (2x30/2x20) 2 - 1x12 Drag Curl (2x30/2x20) 3 - 1x12 Seated DB Lateral Raise (2x15/2x10) Partner WOD You Go I Go 25 Minute AMRAP 30 [...]
040425
STRENGTH Core Strength EMOM 9 1 - 1x20 DB Plank Drag Through (1x35/1x25) 2 - 1x12 Band Side Plank Row (red) 3 - 1x12 Band Side Plank Row (red) WOD AMRAP 20 3 Wall Walk [...]
040325
STRENGTH A1 - Thruster 4x5 (135+/95+) *from the floor A2 - Weighted Narrow Grip Chin Up 4x5 @ weight 4x5+ @ strict 4x5 @ negatives B2 - 100m Farmer's Carry (70/44) 4 sets as heavy [...]
040225
WOD "1/2 Sort of Murph" Run 800m 10 Rounds 5 Pull-Up 10 Push-Ups 10 Wall Balls (20/14) Run 800m MOBILITY Shoulder Prehab A1 - DB Trap-3 3x8/Arm (10/5) A2 - Band Pass Through 3x10
040125
STRENGTH A1 - Bench Press 10-8-6-4 A2 - Barbell Pendlay Row 4x8 EMOM 12 1 - 1x16 DB Reverse Lunge (2x50/2x35) 2 - 1x12 Bench Dips* 3 - 15/12 Cal Assault Bike 4 - Rest [...]
033125
STRENGTH A1 - E2MOM x 7 (14 Minutes Total) Barbell Complex 2-2-2-2-1-1-1 Clean + Front Squat + Split Jerk WOD For Time 5 Rounds 20 KB Swings (53/35) 15 AbMat Sit-Ups 10 Minute Cap [...]
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