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The week ahead.. January 22nd
Hey Old Cityzens! I hope everyone had great weekend. How 'bout them Lions! #AllGrit Congrats and 'maybe next year' to other sportsball fans. Even if you aren't into football, I hope you're into competing [...]
The week ahead.. January 15th
Hey Old Cityzens! I hope everyone had great weekend, watched some sports ball!, and enjoyed the *little* bit of a snow storm we got on Sunday. Will we get more this week or will [...]
The week ahead.. January 8th
Hey Old Cityzens! Happy 2nd week of 2024! I hope everyone had great weekend and enjoyed their first week back in the gym. Now that you've dusted off the cobwebs, let's start thinking about [...]
The week ahead.. January 1st
Hey Old Cityzens! I hope everyone had a great week and weekend and holiday break. Maybe you traveled or stayed close by, but I hope you got to spend some quality time with friends [...]
The week ahead.. December 25th
Hey Old Cityzens! I hope everyone is enjoying time with friends and family this weekend. This has been a busy month with the final build up to our 1 rep max testing on the [...]
The week ahead.. December 18th
Hey Old Cityzens! I hope everyone had great weekend and is ready to lift HEAVY this week! We've got a full line up with 1 rep max testing Monday, Tuesday, and Wednesday. Make sure [...]
WOD
4/7/2024
REST DAY! Get outside and do something fun. Or just relax with a beer! - Yoga at 10am. - Gainz Club at 11am. See you tomorrow!
4/6/2024
Workout 20 RFT 5 Wall balls (20/14) 3 Chest to bar pull ups 100m run
4/5/2024
Strength A1 - Deadlift -3 x 5 @ 75% *deadstop with 3 seconds to lower the bar A2 - Straight leg hip abduction -3 x 8/side Workout Tabata Hollow hold Arch hold *Hold [...]
4/4/2024
Strength 1 A1 - Push Jerk - Build to a heavy 3 reps and repeat that weight 1-2 more times. A2 - Broad Jumps - 3 jumps in succession for max distance. Repeat 2 more [...]
4/3/2024
Workout Old City Benchmark WOD #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *8 min time cap* Mobility Banded cat/cow - 1 min QL Rig stretch - 1 min per side Compare to 10/16/23 Click [...]
4/2/2024
Strength A1 - Bench press -3 x 5 @ 75% *1 sec pause at the chest on the 1st rep every set A2 - Powell Raises -3 x 10/arm Workout 3 RFT 50 [...]
PREPARING YOU FOR LIFE
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