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The week ahead.. January 24th
Hey Old Cityzens! I hope you all had a great weekend! It was a bit chilly out, but I hope that didn't stop you from going outside and getting some Vitamin D! You know [...]
The week ahead.. January 17th
Hey Old Cityzens! Ooopphhh!! More snow and rain and ice this weekend! Stay warm and dry, and keep those sidewalks clear! And if have troubles staying warm, stand in the corner of a room [...]
The week ahead.. January 10th
Hey Old Cityzens! I hope you all had a great weekend despite the COLD and then the RAIN. What's going on?? It looks like things will start off cold this week, but warm up [...]
The week ahead.. January 3rd
Hey Old Cityzens! Happy New Year!! And welcome BACK! I hope everyone had a fun and safe weekend and holiday wherever you might have spent it. We're looking forward to having everyone easing themselves [...]
The week ahead.. December 27th
Hey Old Cityzens! Happy Holidays! I hope you all enjoyed some well needed time off and time away, but are ready to get back to it. Reminder that we have a *slight* schedule change [...]
The week ahead.. December 20th
Hey Old Cityzens! Phheww!! What a weekend. What a party! I had to bug out a little early (9:30 is my new midnight *shrug*) but I hope y'all went nuts on Sam's carrot cake, [...]
WOD
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Strength A1 Barbell Romanian Deadlift 4x8* *Aim for 70-80% 1 RM DL A2 KB Pullover 4x10 WOD 11 Minute AMRAP 12 DB Reverse Lunge (2x50/2x35) 25 Double Unders
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Strength A1 Weighted Dip 4x5 @ Weight 4x5+ @ Strict Tempo Bodyweight 4x8+ @ Band 4x5 @ 5s Negatives A2 Single Arm DB Bent Over Row 4x10/Arm - Heavy WOD "Helen" 3 Rounds Run 400m [...]
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WOD 3 Rounds of 3 Minute AMRAP/90 Seconds Rest 2-4-6-8-10... Power Clean (155/105) Push-Up Box Jump Over *Start from beginning every round *Score is total reps. This scoring is very hard, but makes the WOD [...]
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Beach Muscles EMOM 9 1 - 1x12 Standing DB Bicep Curl (2x30/2x20) 2 - 1x12 Lying DB Skull Crusher (2x30/2x20) 3 - 1x12 Standing Reverse Fly (2x15/1x10) Partner WOD You Go I Go 8 Rounds [...]
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STRENGTH A1 - Tall Clean 4x3* *Empty Bar or Light Weight B1 - E2MOM x 6 2 Squat Clean WOD 8 Rounds 30s Work/30s Rest 3 Burpees Max Effort Wall Balls (20/14)
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STRENGTH EMOM 9 1 - 1x45s Chest to Wall Handstand Hold* 2 - 1x30 Hollow Rocks 3 - 1x12 PVC Superman Pull-Up *Scale to Box RFT 20 Rounds 4 Single Arm Hang DB Snatch (1x50/1x35) [...]
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