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The week ahead.. April 1st
Hey Old Cityzens! As the saying goes, "April showers bring May flowers". Let's hope the weather plays in our favor and we can enjoy some fresh air with the garage door open and some running [...]
The week ahead.. March 25
Hey Old Cityzens! We survived the Open! Phew!!Barely! Now it's back to our regularly scheduled programming on Friday.. until October. That's right. This was the last time the CrossFit Open will be held in [...]
The week ahead.. March 18th
Hey Old Cityzens! I hope you had a great weekend, especially the Irish and Irish-identified members partaking in some holiday cheer these last few days. Time to get back at it! We've got ONE [...]
The week ahead.. March 11th
Hey Old Cityzens! Is it me or does it feel like January lasted 12 weeks and we skipped over February? I'm not complaining about warmer weather on the way or more daylight, but where [...]
The week ahead.. March 4th
Hey Old Cityzens! Another week of the Open in the books, and it was a doozy with some toes to bar, double unders, and cleans. Remember to get your scores logged in before 8pm [...]
The week ahead.. February 25th
Hey Old Cityzens! Oh man, what a start to the CrossFit Open season! I hope your quads have recovered, especially if you did Saturday's workout, too. Yikes! Now.. remember.. we program our workouts 1-2+ [...]
WOD
7/20/2023
Gymnastics Skill Work Handstand push ups and Pistols 4 x 3-5 reps of the most challenging version of each movement, alternating between HSPU and pistols Workout "Karen" For Time: 150 Wall Balls (20/14) *12 [...]
7/19/2023
Strength A1 - Deadlift 5-5-5-5^ ^Each set completed every 3 minutes. Rest the time remaining. A2 - Side plank rotations -4 x 8/side Workout 4 RFT 30 sec handstand hold 30 sec tuck hold 10 [...]
7/18/2023
Strength A1 - Back squat - 3-3-3-3-3 A2 - Seated DB Z-Press - 4 x 8 Workout 3 rounds for time: Run 400 meters Rest 2 min. Score is total time after all 3 runs
7/17/2023
Workout 20 min AMRAP 40 Double unders 10 Toes to bar 5 Power cleans (155/105)
7/16/2023
REST DAY! Get outside and do something fun. Enjoy some ice cream! And relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
7/15/2023
Partner Workout 10 RFT 250m row 15 Thrusters (45/35 barbell) 10 Chest to bar pull ups *P1 works while P2 rests. *Once P1 finishes their last pull up, P2 can start on the row *Continue [...]
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