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The week ahead.. November 19th
Hey Old Cityzens! I hope you had a great weekend. Big plans for the holiday week? I hope they include getting in the gym 2-3x before you head out for your holiday festivities. And [...]
The week ahead.. November 12th
Hey Old Cityzens! First off, reminder that we have our regular schedule of classes on Monday, November 12th. It is the observed federal holiday for Veteran's Day and government is closed, but we are [...]
The week ahead.. November 5th
Hey Old Cityzens! Okay.. so *now* it's officially Fall. We're over and done with Halloween, we've made it through the time change, the leaves are falling, and now we're thinking about Christm.. I mean, [...]
The week ahead.. October 29th
Hey Old Cityzens! I hope you're excited for this week - not only because of Halloween on Wednesday, but for deadlifts that day! Be sure to dress up! But before then we have our second [...]
The week ahead.. October 22nd
Hey Old Cityzens! We've got some big things coming up these last couple of weeks of the month. First off.. it's a ways a way, but be sure to save the date - December 15th [...]
The week ahead.. October 15th.
Hey Old Cityzens! I hope you had a great weekend and enjoyed some of this fantastic fall weather.. FINALLY! Right?? It was nice to see that H Street Festival had some good weather and a [...]
WOD
7/24/2023
Strength A1 - Back squat 5-5-5-3-3 A2 - Wall Tib Raises - 3 x 10 #hottibsummer Workout 10 min AMRAP 20 Double unders 15 Air squats 10 KB Swings* (70/53) *swing height is up to [...]
7/23/2023
REST DAY! Get outside and do something fun. Or just relax and enjoy some vanilla ice cream Yoga at 10am. Gainz Club at 11am. SoberWOD 3pm See you tomorrow!
7/22/2023
Strength A1 - Bench press -5-5-5-5-5 A2 - Tricep extensions 4 x 8/arm Workout 3 rounds 2 min AMRAP 250m row Max KB Swings in the time remaining (70/53) Rest 2 min between rounds. Score [...]
7/21/2023
Strength 1 A1 - Power snatch 2 x 2 2 x 2 2 x 2 2 x 2 **Complete each set twice at the same weight. You’ll have 4 different weights on the bar. A2 [...]
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 [...]
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