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The week ahead.. February 7th
Hey Old Cityzens! One month down, eleven more to go! We're just crusin' through 2022! Hey, if you didn't get the February Newsletter that was sent out last Tuesday, you can read all about [...]
The week ahead.. January 31st
Hey Old Cityzens! We're wrapping up the month, so this is going to be a brief post. The newsletter is coming out Tuesday morning, so keep an eye on that for all the going's [...]
The week ahead.. January 24th
Hey Old Cityzens! I hope you all had a great weekend! It was a bit chilly out, but I hope that didn't stop you from going outside and getting some Vitamin D! You know [...]
The week ahead.. January 17th
Hey Old Cityzens! Ooopphhh!! More snow and rain and ice this weekend! Stay warm and dry, and keep those sidewalks clear! And if have troubles staying warm, stand in the corner of a room [...]
The week ahead.. January 10th
Hey Old Cityzens! I hope you all had a great weekend despite the COLD and then the RAIN. What's going on?? It looks like things will start off cold this week, but warm up [...]
The week ahead.. January 3rd
Hey Old Cityzens! Happy New Year!! And welcome BACK! I hope everyone had a fun and safe weekend and holiday wherever you might have spent it. We're looking forward to having everyone easing themselves [...]
WOD
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Strength A1 Bench Press 3x5 A2 Tricep Kickback 3x10/Arm Partner WOD You Go I Go 16 Rounds (8 Each) 1 Wall Walk 3 Deadlift (225/155) 9 Sit-Ups 18 Minute Cap
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CrossFit Open 25.1 AMRAP 15 3 Burpee Over DB* 3 DB Hang Clean and Overhead (1x50/1x35)* 30" Walking Lunge *Add 3 Reps Every Round to Burpees and Clean and Overhead (3,6,9,12...)
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Strength A1 - Front Squat 8-6-4 A2 - Half Kneeling Landmine Press 4x8 (45/25) B1 - Barbell RDL 4x8 B2 - DB Bent Over Row 4x10/Arm
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STRENGTH 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 Double "Helen" Run 800m 42 KB Swings (1x53/1x35) [...]
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STRENGTH A1 - Pressing Overhead Squat 2x5 *Use PVC or Training bar as needed, squat as low as tenable B1 Snatch 1 Rep Max 30 Minutes WOD AMRAP 7 Max Effort Walking Lunge* *No hands [...]
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WOD "Ghost" 5 Rounds of 4 Minutes Minute 1 - Max Cal Row Minute 2 - Max Burpees Minute 3 - Max Double Unders 4 - Rest MOBILITY A1 - Wall Pigeon 1x90s/Side B1 - [...]
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