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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 - Chest to Wall Handstand Hold 4xMax Effort A2 - Barbell Good Morning 4x8* (95/65) *Hold bottom for 5s, stretch! WOD 10 Rounds 5 Pull-Up 3 Thrusters (135/95) 1 Wall Walk [...]
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STRENGTH A1 - E2MOM x 7 (14 Minutes Total) Barbell Complex 2-2-2-2-1-1-1 Clean and Jerk B1 - Front Squat 4x5 B2 - DB Bent Over Row 4x10/Arm
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Partner WOD EMOM 20 Alternate Rounds (10 each) 3 Hang Power Clean (155/105) 6 Side Shuffle 9 Push-Up Max Effort Burpees *score is total burpees Arm Strength EMOM 9 1 - 1x12 DB Skull Crusher [...]
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WOD 4 Rounds for Time 21 DB Deadlift (2x50/2x35) 15 Pull-Ups 9 DB Front Squat (2x50/2x35) Shoulder Prehab A1 - DB Trap-3 3x10 (10/5) A2 - Half Kneeling Band T-Spine Rotation 3x10/side [...]
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Core Strength EMOM 9 1 - 1x15 PVC Pull-Up 2 - 1x12 Straight Arm Side Plank Pulse* 3 - 1x12 Straight Arm Side Plank Pulse* *Easy? Add DB to hips WOD 3 Rounds for Time [...]
040925
Strength A1 - Barbell RDL 4x10 A2 - Weighted Narrow Grip Chin-Up 4x5 @ Weight OR 4x5+ @ Strict Bodyweight 4x5 @ 5s negatives 4x8+ @ banded B1 - Barbell Reverse Lunge 4x14 (7/leg) B2 [...]
PREPARING YOU FOR LIFE
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