BLOG
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 [...]
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, [...]
WOD
041625
Strength A1 - Chest to Wall Handstand Hold 4xMax Effort A2 - Barbell Good Morning 4x8* (95/65) *Hold bottom for 5s, stretch! WOD 10 Rounds 5 Pull-Up 3 Thrusters (135/95) 1 Wall Walk [...]
041425
STRENGTH A1 - E2MOM x 7 (14 Minutes Total) Barbell Complex 2-2-2-2-1-1-1 Clean and Jerk B1 - Front Squat 4x5 B2 - DB Bent Over Row 4x10/Arm
041225
Partner WOD EMOM 20 Alternate Rounds (10 each) 3 Hang Power Clean (155/105) 6 Side Shuffle 9 Push-Up Max Effort Burpees *score is total burpees Arm Strength EMOM 9 1 - 1x12 DB Skull Crusher [...]
041125
WOD 4 Rounds for Time 21 DB Deadlift (2x50/2x35) 15 Pull-Ups 9 DB Front Squat (2x50/2x35) Shoulder Prehab A1 - DB Trap-3 3x10 (10/5) A2 - Half Kneeling Band T-Spine Rotation 3x10/side [...]
041025
Core Strength EMOM 9 1 - 1x15 PVC Pull-Up 2 - 1x12 Straight Arm Side Plank Pulse* 3 - 1x12 Straight Arm Side Plank Pulse* *Easy? Add DB to hips WOD 3 Rounds for Time [...]
040925
Strength A1 - Barbell RDL 4x10 A2 - Weighted Narrow Grip Chin-Up 4x5 @ Weight OR 4x5+ @ Strict Bodyweight 4x5 @ 5s negatives 4x8+ @ banded B1 - Barbell Reverse Lunge 4x14 (7/leg) B2 [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!





