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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 [...]
The week ahead.. March 28th
Hey Old Cityzens! Congrats to all our runners that took part in the Rock and Roll Half Marathon this past Saturday. We had a strong showing from Ken K, Sherry Y, Nikki D, Ryan [...]
The week ahead.. March 21st
Hey Old Cityzens! Happy Spring! Finally! Get outside and enjoy that fresh air, the cherry blossoms, and all that pollen. -Y'know what the tree says to Spring? What a re-leaf! -Y'know why the flower [...]
WOD
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Strength A1 - Bench Press 4x5 A2 - DB Bent Over Row 4x10/Arm Partner WOD You Go I Go 10 Rounds Run 100m (together) 13 Wall Balls (20/14)(5 rounds each) Then 100 AbMat Sit-Ups (Divide [...]
031425
CrossFit Open 25.3 For Time 5 Wall Walks 50 Calorie Row 5 Wall Walks 25 Deadlift (225/155) 5 Wall Walks 25 Clean (135/85) 5 Wall Walks 25 Snatch (95/65) 20 Minute Time Cap
031325
STRENGTH A1 - Weighted Ring Push-Up 4x5 @ Weight or 4x5 @ Strict 4x5+ @ Band A2 - Powell Raise 4x10/Arm WOD 2-4-6-8-10 Strict Chin-Up 2-4-6-8-10 KB Front Squat (2x53/2x35) 15 Double Unders [...]
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WOD D.T.-ish 5 Rounds for Time 12 Deadlift (155/105) 9 Hang Power Clean (155/105) 6 Shoulder to Overhead (155/105) Rest 60s *25 Minute Cap
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STRENGTH A1 - Box Handstand Leg Lift 4x30-45s (2 sets/side) *Scale to Chest to Wall Handstand Hold A2 - Weighted Mixed Grip Chin-Up 4x3/Side @ Weight Or 4x3+/Side @ Strict Bodyweight 4x2-3/Side @ Negatives 4x3+/Side [...]
031025
Strength A1 Back Squat 4x5 A2 Half Kneeling Landmine Rotation 4x8/Side WOD 12 Minute AMRAP 8 Toes to Bar 12 Push-Up 16 DB Reverse Lunge (2x50/2x35)
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