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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
040125
STRENGTH A1 - Bench Press 10-8-6-4 A2 - Barbell Pendlay Row 4x8 EMOM 12 1 - 1x16 DB Reverse Lunge (2x50/2x35) 2 - 1x12 Bench Dips* 3 - 15/12 Cal Assault Bike 4 - Rest [...]
033125
STRENGTH A1 - E2MOM x 7 (14 Minutes Total) Barbell Complex 2-2-2-2-1-1-1 Clean + Front Squat + Split Jerk WOD For Time 5 Rounds 20 KB Swings (53/35) 15 AbMat Sit-Ups 10 Minute Cap [...]
032925
Strength A1 Bench Drop Set 4x 5 + Max Effort* *5 reps, change weights, Max effort at 50% weight 1 A2 DB Bent Over Row 4x10/arm Partner WOD You Go I Go 20 Rounds (10 [...]
032825
WOD 5 Rounds 90s work/90s rest 8 Over the Bar Burpee Time Remaining: Max Effort Power Snatch 135/95) Beach Muscles EMOM 12 Minutes 30s work/30s rest 1 - Max Effort Barbell Curl (45/35) 2 - [...]
032825
STRENGTH 1 - Bench Press Drop Set 4x 5 + ME* A2 - DB Curl 4x10 (2x30/2x20) *5 reps - rest - Max Effort WOD 5 Rounds of 90s Work/90s Rest 8 Over the Bar [...]
032625
STRENGTH Core Strength EMOM 1 - 1x20 DB Plank Drag Through (1x35/1x25) 2 - 1x30s Adductor Side Plank 3 - 1x30s Adductor Side Plank WOD 12 Rounds for Time 3 Hang Power Clean (135/95) 4 [...]
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