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
050625
STRENGTH A1 - Ring Push-Up 4x5 @ Weight A2 - DB Shoulder Rotation 4x10/arm (10/5) WOD 18-15-12-9-6-3 Toes to Bar 25 Double Unders
050525
STRENGTH A1 Pause Overhead Squat 5-5-5 A2 Seated Barbell Sots Press 4x5 (15/PVC) WOD 5 Rounds 60s Work/60s Rest 3 Power Snatch (155/105) Max Burpee Box Jump (24"/20")
050325
Core Strength EMOM 9 1 30s+ Superman Hold 2 12 KB Teapot (44/35) 3 12 KB Teapot (44/35) Partner WOD You Go I Go 12 Rounds (6 Each) 15 KB Swings (53/35) 3 50" Shuttle [...]
050225
E2MOM x 12 (24 Minutes) 1 Power Clean (165/115) 1 Squat Clean (165/115) 1 Shoulder to Overhead (165/115) 8 Over the Bar Burpee Arm Cash Out EMOM 9 30s Work/30s Rest 1 Max DB Curl [...]
050125
STRENGTH A1 - Ring Push-Up 4x5 @ Weight or 4x5+ @ Strict or 4x8+ @ Band A2 KB Pullover 4x12 (53/35) WOD AMRAP 24 19 Cal Row 60 Double Unders 25 DB Anchored AbMat Sit-Ups
043025
Double Strength A1 Deadlift 8-8-5-5 A2 Strict Press 8-8-5-5 B1 Barbell Good Morning 4x8 (115/75) B2 Yates Row 4x6
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