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The week ahead.. October 8th
Hey Old Cityzens! I'm going to start off by venting a little .. I f*cking hate mosquitoes. WHEW! So much better now! Onto the fun stuff. Monday is a Federal holiday. I won't get [...]
The week ahead.. October 1st
Hey Old Cityzens! It was great to see so many people at the picnic today. There was some cornhole, Spikeball, frisbee, getting the frisbee out of the tree, judging the workout of a random [...]
The week ahead.. September 24th
Hey Old Cityzens! Bummer that the potluck was rained out on Sunday. However, it has been rescheduled to one week from today on September 30th. Same bat time, same bat location. So now you [...]
The week ahead.. September 17th
Hey Old Cityzens! The cancellation of H Street Festival this past Saturday was a bummer as it turned out to be a really nice weekend. Not to worry, though, as it has been rescheduled for [...]
The week ahead.. September 10th
Hey Old Cityzens! Another great week and weekend in the books. Let's keep up the great work. Make sure you're spending time outside of the gym to improve your health - lower your stress, get [...]
The week ahead.. September 3rd
Hey Old Cityzens! Oh man.. so much going on that I need to get to it ASAP. I'll just assume errybody had a good weekend - either getting outside to enjoy some fun in the [...]
WOD
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 [...]
7/18/2023
Strength A1 - Back squat - 3-3-3-3-3 A2 - Seated DB Z-Press - 4 x 8 Workout 3 rounds for time: Run 400 meters Rest 2 min. Score is total time after all 3 runs
7/17/2023
Workout 20 min AMRAP 40 Double unders 10 Toes to bar 5 Power cleans (155/105)
7/16/2023
REST DAY! Get outside and do something fun. Enjoy some ice cream! And relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
7/15/2023
Partner Workout 10 RFT 250m row 15 Thrusters (45/35 barbell) 10 Chest to bar pull ups *P1 works while P2 rests. *Once P1 finishes their last pull up, P2 can start on the row *Continue [...]
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