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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 [...]
The week ahead.. December 27th
Hey Old Cityzens! Happy Holidays! I hope you all enjoyed some well needed time off and time away, but are ready to get back to it. Reminder that we have a *slight* schedule change [...]
The week ahead.. December 20th
Hey Old Cityzens! Phheww!! What a weekend. What a party! I had to bug out a little early (9:30 is my new midnight *shrug*) but I hope y'all went nuts on Sam's carrot cake, [...]
The week ahead.. December 13th
Hey Old Cityzens! Yooooo!!! It's that time of year! As mentioned in the Facebook invite, this is a low/no-frills party, and we're dependent on you bringing some light fare to share and something to [...]
The week ahead.. December 6th
Hey Old Cityzens! I hope you're starting to get in the holiday spirit. Hanukkah comes to an end, and Christmas is less that 3 weeks away. I put up a tree this weekend and [...]
WOD
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Core EMOM 1 - 1x15 Band Anchored Leg Raise 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm Side Plank Pulse Open Prep WOD Open 24.1 21 DB Snatch (Arm [...]
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STRENGTH A1 - Snatch Grip Deadlift 5-5-3-3 A2 - Wall Walk 4x4 + 5s Hold B1 - Bulgarian Split Squat 4x8 B2 - Weighted Chin-Up 3-3-1-1
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STRENGTH A1 - Barbell Pause Floor Press 4x6* *Dead-stop 2s with elbows on ground A2 - Incline Seal Row 4x10* *Bench on 24" box WOD 4 Rounds Run 600m* 20 KB Swings (53/35) Rest 90s [...]
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Strength A1 - Back Squat 5-5-5 Partner WOD You Go I Go 3 Rounds 20 Turkish Get-Up (44/26)(10/each)(5/arm) 20 Strict Pull-Ups 4 50" Walking Lunge (Bodyweight)
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Beach Muscle EMOM 12 1 - 1x12 Supine Grip Inverted Row 2 - 1x12 KB Pullover (53/35) 3 - 1x12 Bench Dip* 4 - Rest *Elevate feet and add plate to hips WOD For Time [...]
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Skill/Strength A1 - Pistol Negatives 3x3/Leg @ 5s *all one leg then the other **measure distance down and strive to go lower and lower A2 - Wall Walk and Hold 3x4 reps *Wall Walk up, [...]
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