BLOG
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
051225
WOD Fight Gone Bad 3 Rounds 5 Stations - 1 Minute Max Effort at each - 17 minutes total 1 - Wall Ball (20/14) 2 - Sumo Deadlift High Pull (75/55) 3 - Box Jumps [...]
051225
CrossFit Benchmark "Fight Gone Bad" EMOM 17 5 Stations x 3 Rounds of Max Effort 1 - Wall Ball (20/14) 2 - Sumo Deadlift High Pull (75/55) 3 - Box Jumps (24"/20") 4 - Push [...]
051025
Strength A1 Back Squat 4x5 A2 Hip Circle Monster Walk 3 sets Partner WOD You Go I Go 20 Rounds (10 Each) 3 Power Clean (165/115) 10 Side Shuffle 12 AbMat Sit-Up [...]
050925
A1 Deadlift 6-6-4-4 A2 Commando Pull-Up 4x2-4/side @ Weight 4x2-4/side @ Strict BW 4x3-5 Chin Up Negative B1 Barbell Reverse Lunge 3x16 (8/leg) B2 Seated DB Arnold Press 3x10
050825
Core Strength EMOM 9 1 1x15 Superman Pulse 2 1x12 Teapot (53/35) 3 1x12 Teapot (53/35) WOD AMRAP 19 20 DB Snatch (50/25) 20 Floor Press (2x50/2x35) 20 Ring Rows
050725
WOD 3 Rounds Run 400m 3x 2 Handstand Push-Up 4 Strict Pull-Up 8 Goblet Squat (1x50/1x35) Finish with 400m Run
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!





