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The week ahead.. May 9th
Hey Old Cityzens! I hope everyone had great weekend. And Happy Mother's Day to our gym moms, moms-to-be, foster moms, etc. May Newsletter If you missed it last Sunday, check it out HERE! May [...]
The week ahead.. May 2nd
Hey Old Cityzens! April showers brought us May flowers, and all the pollen and allergies that comes with the changing season. Pollen happens when flowers can't keep it in their plants. *rimshot!* ... *sad [...]
The week ahead.. April 25th
Hey Old Cityzens! What a great weekend! And what a great weekend for some members competing in the Festivus Games on Saturday. Congrats to Jeff G, Lisa R, Ken K, and Sherry Y for [...]
The week ahead.. April 18th
Hey Old Cityzens! I hope everyone had great weekend. Happy Easter and Passover to those that celebrate. I spent a few days in Boston last week. I didn't to get to be much of [...]
The week ahead.. April 11th
Hey Old Cityzens! I hope everyone had great weekend and got outside to enjoy some fresh air. I’m really allergic to pollen, but I feel this Spring will be breathtaking. March Music Madness Thanks to [...]
The week ahead.. April 4th
Hey Old Cityzens! How can you tell the weather’s getting warmer? There’s a spring in people’s step. Short post today because everything was in the newsletter.. Speaking of newsletter... April Newsletter Did you get [...]
WOD
022025
Core Strength EMOM 9 1 - 1x15 DB Half Kneeling Woodchop (25/15) 2 - 1x15 DB Half Kneeling Woodchop 3 - 1x20 DB Plank Drag-Through (25/15) WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95) Run 200m 30 [...]
021925
WOD CrossFit Open 20.2 20 Minute AMRAP 4 DB Thruster (2x50/2x35) 6 Toes to Bar 24 Double Unders Mobility A1 - Wall Middle Split 2x60s A2 - Seated Straddle Side Bend 2x3/side* *Hold for 10s
021825
STRENGTH 021825 – Strength Workout A1. Pistol Squat 4x3-5 @ Weight 4x3-5 @ Strict 4x3-5 @ Negatives A2. Handstand Kick-Up 4x3-5 Reps Hold Handstand for 5 seconds Try not to move hands between reps RX+: [...]
021725
STRENGTH A1 - Split Jerk Balance 4x3* *Empty Bar or Light Weight B1 E2MOM x 14 (7 Rounds) 3 Split Jerk WOD AMRAP 7 3 Deadlift (185/135) 3 Burpee 6 Deadlift 6 Burpee ... *Compare [...]
021425
WOD 6 Rounds 3 Power Clean (185/125) Run 200m rest 90s 30 Burpee Box Jump (24"/20") Mobility A1 - Seated Straddle Side Bend 2x3/Side* *Hold each side for 10 seconds (60s total). Could hold light [...]
021325
STRENGTH A1 - Pistol Squat 4x3/Leg @ Weight (KB) 4x3/Leg @ Strict 4x3/Leg @ Negative A2 - Weighted Chin-Up 3-3-1-1 4x5 @ Strict Bodyweight 4x5 @ Negatives WOD 15-12-9-6-3 Chest to Bar Pull-Up 5-4-3-2-1 Wall [...]
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