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The week ahead.. September 27th
Hey Old Cityzens! Went to my garden this weekend and things aren't going well as my small 'crop' is failing. So I thought I'd see about going into the music industry because I have [...]
The week ahead.. September 20th
Hey Old Cityzens! I had a joke about roofs, but I decided not to tell it because it would go over your head. LAST DAY TO VOTE! TODAY is THE LAST DAY to vote [...]
The week ahead.. September 13th
Hey Old Cityzens! Y'know.. I was gonna start this week off with another joke.. this one about perforated paper.. but I changed my mind, because it's terrible. *crickets... * I jumped the gun last [...]
The week ahead.. September 6th
Hey Old Cityzens! Ohh.. we got a taste of that sweata weatha after the Wednesday rains, and now I'm ready for more! Hey, I was gonna start things off with a joke about construction, [...]
The week ahead.. August 30th
Hey Old Cityzens! Coming down to the end of the month.. end of summer.. the start of the school year for some. We've got a bunch of information coming up in Wednesday's newsletter, so [...]
The week ahead.. August 23
Hey Old Cityzens! *Insert usual questions about your weekend* *Additional drivel about weather* RIGHT??? I've been busy cleaning and purging my place, and want to get back to that (weird, eh?) but let's talk [...]
WOD
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WOD 10 Rounds 3 Power Snatch (135/95) 4 Burpee Pull-Up Rest 30s
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Strength A1 Front Squat + Back Squat Complex 4x 4 Front Squat + 8 Back Squat Strengthy WOD EMOM 12 1 - 1x8 Strict Press (115/85) 2 - 1xMax Effort Yates Row (Same Weight)* 3 [...]
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Partner WOD Divide However For Time 60 Wall Balls (20/14) 40 Push-Up to Renegade Row (2x50/2x35) 80 Box Jumps (24"/20") 40 Pull-Ups 60 Alternating Box Step Ups (1x50/1x35)(24"/20") Rest 2 Minutes, then: 40 Back to [...]
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Strength A1 - 1s Pause Floor Press 3x10 A2 - DB Bent Over Row 3x10/Arm WOD AMRAP 13 50 Double Unders 30 Air Squats 20 DB Snatch (50/35)
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STRENGTH A1 Box Handstand Push-Up 4x5 A2 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Banded 4x3-5 @ Negatives WOD EMOM 4 Rounds of 4 Minutes 1 - AMRAP KB Swing 2 [...]
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STRENGTH Core Strength EMOM 9 1 - 1x15 Side Plank Rotation 2 - 1x15 Side Plank Rotation 3 - 1x45s Med Ball Deadbug WOD 7 Rounds for Time 4 Power Clean (155/105) 8 Toes to [...]
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