BLOG
The week ahead.. August 24th
Hey Old Cityzens! I hope you all had a great weekend. Big things coming up as announced via Facebook and email on Friday with the changes starting Monday, August 24th. New membership options including [...]
The week ahead.. August 17th
Hey Old Cityzens! Doesn't that cover picture just look divine! I'm not much of a beach person, but I'll take some time away from the city ANY DAY! My escape is usually out to [...]
The week ahead.. August 10th
Hey Old Cityzens! Ah yes! Back at it again. I nearly left in my filling quote of *Upcoming announcements* but figured I should edit this post with something to say.. so here's what I [...]
The week ahead.. August 3rd
Hey Old Cityzens! If you're looking for something to do this week, consider coming into the gym for a workout. We've gone all out and we've got everything you're looking for - deadlifts, Furbies, [...]
The week ahead.. July 27th
Hey Old Cityzens! Hard to believe that August starts in a few days, amirite?? Part of me is still in May/June.. yet, here we are. And here YOU are, too, moving along with us. [...]
The week ahead.. July 20th
Hey Old Cityzens! I hope you had a great weekend, and got a little vitamin D. It was HOT out, too! And it's supposed to be hot again this week. BUT! Good news for [...]
WOD
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WOD 4 Rounds for Time Row 750m 8 Clean and Overhead (155/105) 24 Alternatinv V-Ups
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Strength A1 Barbell RDL 4x6 A2 Ring Dip 4x3-5 @ Weight 4xMax Effort Strict 4x5 Matador/Band/Negatives WOD EMOM 15 1 - 1x10 KB Front Squat (2x53/2x35) 2 - 1x15 Ring Rows 3 - Max Effort [...]
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Hannukkah WOD 8 Rounds 8 Push-Ups 8 Wall Balls (20/14) 8 Knees to Elbow 8 Box Jumps (20"/14") 8 Burpees 8 KB Swings (70/53) 8 Bodyweight Lunges 8 Sit-Ups
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Strength Day A1 Back Squat 4x5 A2 KB Pullover 4x12 B1 Barbell RDL 4x10 B2 Strict Chest to Bar Pull-Up 4xMax Effort 4xStrict Pull-Up Practice 4xPull-Up w/Band OR Negatives
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Core Strength EMOM 9 1 - 1x10 Straight Arm Side Plank Pulse* 2 - 1x10 Straight Arm Side Plank Pulse 3 - 1x45s Med Ball Deadbug Isonetric Squeeze *Hold DB at hips if possible (15/10) [...]
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Strength A1 Bench Press 4x6 A2 DB Supinating Bent Over Row 4x10/Arm WOD 4 Rounds for Time Row 300m 20 KB Swings (1x53/1x35) Rest 90s
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