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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 [...]
The week ahead.. August 16th
Hey Old Cityzens! *Checks weather* Still humid. Still the summer. Any relief in sight? Eh.. I've lived in DC (area) for 18 years now and I'm still not a fan of this August heat/humidity. [...]
The week ahead.. August 9th
Hey Old Cityzens! I'm in Michigan enjoying the view in the header picture, so I'm going to keep this pretty short to enjoy the rest of my long weekend/vacation. Member Shout Out Check out [...]
The week ahead.. August 2nd
Hey Old Cityzens! HUGE! HUGE! weekend of exercise! Oh man!! Were you caught up watching the CrossFit Games? The Olympics? Or maybe mourning the trades of the Washington Nationals?? đ Okay so some spoilers.. [...]
WOD
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Strength A1 Tall Snatch 3x2-3* A2 Overhead Squat 3x5* *Empty bar or minimal weight for technique/mobility work B1 E2MOM x 6 (12 Minutes) 2 Snatch WOD 5 Rounds 10 Wall Balls (20/14) 25 Double Unders [...]
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Pistol Practice A1 - Pistol Negative 3x2-3/leg* *increasingly lower box A2 - Pistol Practice 3x10 Pistol Pike/Leg WOD 10 Rounds 4 Ring Dips 8 Pistols (4/leg)* 12 Renegade Row (2x50/2x35) 20 Minute Cap [...]
010625
Snow Day - Our regular classes are cancelled. We will host open gym from 10am-12pm for the brave.
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Strength A1 Strict Press 4x5 A2 Band Face Pull 4x12 Partner WOD You Go I Go 14 Rounds (7 Each) 3 Front Squat (155/105) 6 Burpee Over Bar 9 Wall Ball (20/14)
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Core Strength EMOM 9 1 - 1x30s Side Plank Leg Lift 2 - 1x30s Side Plank Leg Lift 3 - 1x20 Windshield Wipers WOD 6 Rounds for Time 10 Single Arm KB Clean (1x53/1x35) 10 [...]
010225
Strength A1 Bench Press 5x3 A2 Barbell Pendlay Row 4x10 (155/105) WOD AMRAP 7 21 KB Swings (53/35) 12 Push-Ups
PREPARING YOU FOR LIFE
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