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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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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 [...]
032025
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 [...]
031925
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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