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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+ [...]
The week ahead.. February 18th
Hey Old Cityzens! I would be doing our members a disservice if I didn't start off by giving a shout out to Zack Haygood, Rachel Cook, Kayla Webb, and Jordan Klebanow for getting an [...]
The week ahead.. February 11th
Hey Old Cityzens! It was awesome to see the turnout for deadlifts this past Friday -- a lot of strong lifts and a bunch of PRs! Well done! I hope to look over at the [...]
WOD
8/10/2023
Workout Old City Benchmark #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *9 min time cap* Compare to 4/27/23
8/9/2023
Strength A1 - Bench press 10-10-10-10 A2 - Tricep kickbacks 4 x 10/arm Workout 10 min AMRAP 10 Amer KB Swings (53/35) 10 Box step overs w/ KB (24/20)
8/8/2023
Strength 1 A1 - Power clean 3-3-3-3-3 A2 - Half kneeling landmine press 4 x 8/arm Strength 2 B1 - Front foot elevated split squats 4 x 8/leg B2 - Strict dips (weighted if you [...]
8/7/2023
Workout "31 Heroes" 31 min Partner AMRAP Partner A performs AMRAP of: 8 Thrusters (155/105) 6 Rope Climbs (15') - 24 pull ups 11 Box Jumps (30/24) While Partner B performs: 400 meter Sandbag Run [...]
8/6/2023
REST DAY! Get outside and do something fun. Or just relax! *This is where I'm hanging out this weekend <3 -Yoga at 10am. *No Gainz Club today* -SoberWOD 3pm - click HERE for details [...]
8/5/2023
Strength A1 - Back squat 10-10-10 A2 - Calf raises 3 x 12/both legs at the same time Workout 5 RFT 20 Sit ups 20 DB Push press (40/25) *10 min cap [...]
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