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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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Snatch Mobility A1 - PVC Sotts Press 3x5 A2 - Band Face Pull 3x10 Strength B1 Snatch 5x2 WOD For Time 15 DB Thruster (2x40/2x25) Rest 1 Minute 20 DB Thruster Rest 1 Minute 25 [...]
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STRENGTH A1 - Bulgarian Split Squat 4x8/Leg A2 - DB Bent Over Row 4x12/Arm WOD EMOM Until Failure ("Death By...") 4 Burpee 6 DB Snatch (1x50/1x35) *Add two DB Snatch Every minute [...]
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Core Strength EMOM 9 1 - 1x10 Arch Up + 10s Arch Hold 2 - 1x12 DB Half Kneeling Woodchop 3 - 1x12 DB Half Kneeling Woodchop "Jordan" 100 KB Swing (53/35) 100 Sit-Ups [...]
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STRENGTH A1 - Weighted Pull-Up 2-2-1-1-1 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x5+ @ Band WOD For Time 1600m Run 12-9-6-3 Power Clean (155/105) Box Jump (30"/24")
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Strength A1 Sumo Deadlift 5-5-3-3-3 A2 Straight Leg Hip Abduction 4x10/Leg WOD EMOM 12 1 - 1x16 KB Front Rack Reverse Lunge (2x53/2x35) 2 - 1x12 KB Pullover (1x44/1x26) 3 - 50 Double Unders 4 [...]
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Partner WOD Divide However 80 Double Unders 40 Wall Balls (20/14) 30 Box Jumps (24"/20") 20 Hang Power Cleans (135/95) 20 Burpee Pull-Ups 20 Hang Power Cleans (135/95) 30 Box Jumps 40 Wall Balls 80 [...]
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