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The week ahead – June 22nd… starting the 24th
We *clapping emoji* ARE *clapping emoji* OPEN!!!! Can you believe it!?!? I'm bringing back the weekly update posts, but a lot of what will be in this post will be redundant of what's in [...]
The week ahead.. March 16th
Hey Old Cityzens.. New things happening this week, starting Monday, and I wanted to take a few minutes to address them. They were outlined in the Facebook and Instagram. I've also added it to [...]
** 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 [...]
WOD
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WOD 3 Rounds Row 1000m 20 Deadlifts (225/155) 20 Burpee *25 Minute Cut-Off MOBILITY A - Side Lying Quad Stretch 1x60s/Side B - Box Hamstring Stretch 1x60/Side C - Seated QL Stretch 1x60s/Side *Use 2.5# [...]
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STRENGTH A1 Pressing Overhead Squat 3x2-3* *Empty Bar or PVC Pipe. B1 Snatch 2-2-2-1-1 WOD AMRAP 10 10 Hand Release Push-Ups 10 Box Step Ups (1x50/1x35)(24"/20")
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STRENGTH A1 - Strict Pull-Up 8-8-5-5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ Band A2 - Landmine Twist 4x20 (55/45) WOD 5 Rounds 2 Minutes Work/2 Minutes Rest 10 Wall Balls (20/14) [...]
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Strength A1 - Strict Dip 5-5-3-3 @ Weight or 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ @ BAnd A2 - DB Top Down Row 4x16 (8/arm) Strength WOD EMOM 12 1 - 1x6 Hang [...]
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Strength A1 Back Squat 10-10-10 A2 Tib Raise 4x Max Effort WOD 20 Rounds for Time 4 DB Snatch (1x50/1x35) 4 DB OH Lunge 3 Box Jump (24"/20") *13 Minute Cap
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Open Gym! 9 to 11.
PREPARING YOU FOR LIFE
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