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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 [...]
The week ahead.. November 29th
Hey Old Cityzens! I hope everyone had a fantastic Thanksgiving and enjoyed their time with family, friends, loved ones, or just themselves. We had a great turnout at the 4th (or 3rd??) annual Thanksgiving [...]
The week ahead.. November 22nd
Hey Old Cityzens! I was told to stop telling jokes in these post, and I aimed to do so around Thanksgiving, but it's hard to quit cold turkey.. *rimshot* Mask Mandate The news was [...]
WOD
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Strength A1 Barbell Sumo RDL 4x8 A2 KB Pullover 4x10 B1 E2MOM x 9 (18 Minutes) 1,2,3 - 1x5 Strict Press 4,5,6 - 1x3 Push Press 7,8,9 - 1x1 Split Jerk *add weight as you [...]
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WOD AMRAP 24 3 Rounds of Cindy Row 500/400m Cindy = 5 Pull-Up* 10 Push-Up 15 Air Squat *option for 2 Bar Muscle Up
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Strength A1 Bench Press 3x5 A2 Tricep Kickback 3x10/arm Partner WOD You Go I Go 16 Rounds (8 Each) 5 Deadlift (225/155) 20 Bodyweight Reverse Lunges 10 AbMat Sit-Ups
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STRENGTH A1 - Weighted Chin-Up 5-5-3-3 or 4x5 @ Strict 4x5 @ 5s Negative A2 - Box Handstand Leg Lift 4x30-45s (4 total sets, 2 per leg) WOD 9-7-5 Thruster (135/95) 50 Double Unders [...]
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STRENGTH Core EMOM 9 1 - 1x12 KB Pullover Leg Raise (35/26) 2 - 1x30s Adductor Side Plank 3 - 1x30s Adductor Side Plank WOD 3 Rounds for Time 30 Box Jumps (24"/20") 30 Push-Ups [...]
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STRENGTH A1 - Back Squat 4x5 A2 - Straight Leg Abduction 4x10/Leg WOD "Gwen " 3 Rounds of 5 minutes 15-12-9 Unbroken Clean and Overhead *rest as needed/remainder of time **score is heaviest unbroken clean [...]
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