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** CORONAVIRUS UPDATE **
As the coronavirus situation escalates, we continue to monitor CDC guidelines and health department recommendations, while also trying to keep our doors open for you. We do not make these decisions lightly, and we make [...]
The week ahead.. March 9th
Hey Old Cityzens! I hope you had a great weekend, got out and enjoyed this gorgeous weather, and made sure to change your clocks Saturday night.. or Sunday morning. And don't forget the one [...]
Coronavirus Precautions
We have been keeping a close eye on the news, and it appears that the coronavirus is going to spread significantly in the U.S. While it's not going to bring about the zombie apocalypse, it [...]
The week ahead.. March 2nd
Hey Old Cityzens! Lots of stuff happening, and I'm going to be short on announcements because the March newsletter is in your email inbox, so check that out for February round up and a [...]
The week ahead.. February 24th
Hey Old Cityzens! It's starting to feel like spring! It's getting a little brighter a tad earlier each day, and the sun is hanging out for the evening classes a bit longer, too. I [...]
The week ahead.. February 17th
Hey Old Cityzens! I hope you had a great weekend and are ready to crush this week. We had some cold and rainy days last week, but hopefully that didn't get you down. Yes, [...]
WOD
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Partner WOD You Go I Go 12 Rounds (6 Each) 2 Hang Power Clean (155/105) 2 Shoulder to Overhead (155/105) 10 Rounds (5 Each) 5 Pull-Up 10 Push-Up 15 Air Squat 8 Rounds (4 Each) [...]
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STRENGTH Skill A1 - Handstand Kick-Up 4x5* *Hold top for 5s, scales to HS Hold A2 - Pike "Over" 3x12 WOD AMRAP 15 3 Handstand Push-Up 6 DBall Shoulder (100/60) 9 Toes to Bar 12 [...]
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STRENGTH A1 - Barbell RDL 4x8 A2 - KB Pullover 4x10 WOD 4 Rounds 2 Minutes Work/2 Minutes Rest 6 KB Complex (2x53/2x35)* Time Remaining: Max Calorie Row *Complex is Front Squat + 2 Reverse [...]
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STRENGTH "Rotate and Thrive" EMOM 9 1 1x8 Half Kneeling Medicine Ball Throw (10/6) 2 1x8 Half Kneeling Medicine Ball Throw 3 - 1x30 KB Russian Twist (35/26)* WOD 3 Rounds for Time Run 800m [...]
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STRENGTH A1 Butcher Block 2x60s A2 Tall Clean 3x3* *Empty Bar or VERY Light Weight B1 E2MOM x 6 2 x Squat Clean + Front Squat C1 DB Bench Press (2x50/2x35) 3xMax Reps C2 KB [...]
101424
Strength A1 - KB Windmill 4x5/Arm A2 - Weighted Chin Up 2-2-2-1-1 4x5+ @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band WOD Open 14.1 10 Minute AMRAP 30 Double Unders 15 Power Snatch [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!