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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 [...]
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? [...]
WOD
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Strength Back Squat 5-5-5-5 WOD AMRAP 6 8 Strict Press (75/55) 10 Side Shuffle 16 Ring Row Rest 1 Minute AMRAP 6 8 Push Press (95/65) 10 Side Shuffle 16 Ring Row
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STRENGTH A1 - Weighted Dip 5-3-1 Rep Max or 4x5 @ Strict BW or 4x5 @ Neg A2 - Yates Row 4x12 WOD 5 Rounds 30/24 Cal Row 15 Burpee Over Rower *20 Minute Cap
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STRENGTH A1 Single Arm KB Bench Press 4x5/arm A2 Power Clean Practice 2-2-2-2 Build to working weight for WOD WOD 8 Rounds 2 Power Clean (185/125) 4 Strict Chin Up 8 Wall Balls (20/14) rest [...]
052725
Strength A1 Sumo Deadlift 4x8 A2 Banded Kneeling Hip Extension 3x20 (green) WOD 40-30-20-10 Double Unders AbMat Sit-Up KB Swings (53/35)
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HERO WOD Murph Time - MinuteSecond For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *If you've got a twenty pound vest or body armor, wear it.
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Strength A1 Half Kneeling Landmine Press 4x5/arm A2 Powell Raise 4x8/arm Partner WOD You Go I Go 8 Minute AMRAP 10 Wall Balls (20/14) 3 50" Shuttle Run Rest 2 Minutes 8 Minute AMRAP 3 [...]
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