BLOG
The week ahead.. November 16th
Hey Old Cityzens! I hope you had a great weekend and enjoyed a nice couple of fall days. Last week we were in the 70s, and this weekend back to reality with 50s. I'll [...]
The week ahead.. November 9th
Hey Old Cityzens! What an awesome weekend! Can you believe the weather we've been having?? It's nuts! But I'll take it! Hold off on the cold just a *little* bit longer, please, Mother Nature. [...]
The week ahead.. November 2nd
Hey Old Cityzens! Hopefully by now you've changed your clocks back an hour to end (start?) daylight savings. I can't remember which one it is, but I did make sure to fall back an [...]
The week ahead.. October 26th
Hey Old Cityzens! A bit of a dreary weekend, but hopefully you spent some of it watching the CrossFit Games. Pretty amazing what those athletes can do! We're closing out the month of October [...]
The week ahead.. October 19th
Hey Old Cityzens! Ah yes.. it's definitely getting to be sweatah weathah! Darker days, too. That doesn't mean we'll avoid getting outside. You'll still see some running and carries, so make sure you're prepared [...]
The week ahead.. October 12th
Hey Old Cityzens! I hope everyone had a great weekend, enjoyed some time outside, and avoided the rain. And even if you didn't, what's a little rain or some extra time inside? *shrug* Quick [...]
WOD
011524
WOD 5 Rounds of 3 Minute AMRAP/1 Minute Rest 1 Power Clean (185/135) 3 Double Push-Up Burpee 9 Air Squat
011424
STRENGTH A1 - Strict Press 4x5 A2 - Barbell Pendlay Row 4x8 B1 - Weighted Strict Chin-Up 4x5 @ Weight 4x5+ @ Strict 4x5 @ Negatives 4x8+ @ Band B2 Bench Dip 4x10 *Elevate Feet [...]
011324
Core EMOM 9 Core/Skill A1 - Pistol Negative Practice 3x3/Leg *Go lower by stacking short boxes and plates. 5 seconds per rep. WOD AMRAP 17 4 Deadlift (225/155) 6 Knees to Elbow 12 Pistols (6/Leg) [...]
011125
Strength Beach Muscle EMOM 9 1 - 1x12 DB Hammer Curl (2x30/2x20) 2 - 1x12 Flat DB Tricep Extension (2x30/2x20) 3 - 1x15 Band Anchored Leg Raise Partner WOD You Go I Go 28 Rounds [...]
011025
Strength A1 - Back Squat 8-8-5-5 WOD 500m Row Shoulder to Overhead (135/95) 15-10-5 Sit-Ups 30-20-10
010925
WOD 12 Rounds 2 Power Clean (165/115) 3 Burpee Pull-Up 8 Side Shuffle (1 Mat or 1 Bar) *27 Minute Cap Mobility A1 - Wall Pigeon 1x90s/Side A2 - Overhead Band Lat Stretch 1x60s/Side [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!





