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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, [...]
The week ahead.. February 10th
Hey Old Cityzens! Okay.. I'm late! But I'm not going to make the ol' "read your newsletter!" post to make up for my tardiness. There have been a couple announcements posted on the front [...]
The week ahead.. February 3rd
Hey Old Cityzens! Hope you had a great weekend whether you're a football fan or not. I'm going to keep this short and sweet due in part to the game, but because your email [...]
The week ahead.. January 27th
Hey Old Cityzens! Oh, man! What a week! How are your shoulders and upper body feeling after last week? What a doozy, eh? I want to talk about the programming for a bit this [...]
The week ahead.. January 20th
Hey Old Cityzens! NORMAL SCHEDULE MONDAY Monday is Dr. Martin Luther King, Jr's birthday observed and it is a federal holiday. While the government and some businesses are closed, we are open for business [...]
WOD
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Core Strength EMOM 9 1 - 1x40 Heel Taps 2 - 1x15 Anchored Leg Raise 3 - 1x10 Arch Up + 10s Arch Hold WOD "Jerry" Run 1 Mile Row 2k Run 1 Mile
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Thanksgiving Sampler Platter (Friendsgiving Edition) 4 Rounds 6 Pull-Ups 12 Push-Ups 20 Reverse Lunges 3 Rounds 9 Deadlifts (155/105) 6 Hang Power Clean (155/105) 3 Shoulder to Overhead (155/105) 2 Rounds 20 Wall Balls 30 [...]
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Strength A1 Back Squat 5-5-3-3-1-1 A2 Seated Box Jump 5x3-4 *Start on bench (18") B1 Weighted Dip 4x5 or 4x5+ @ Bodyweight 4x5 @ Negatives 4x8+ @ Band B2 Yates Row 4x8
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A1 Bench Press 4x8 A2 Back to Wall Barbell Curl (Suggested: 55/35) 4x10 Partner WOD You Go I Go 14 Rounds (7 Each) 3 Hang Power Clean (135/95) 3 Front Squat Run 100m *18 Minute [...]
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EMOM Core EMOM 1 - 1x15 Half Kneeling DB Woodchop 2 - 1x15 Half Kneeling DB Woodchop 3 - 1x45s Med Ball Deadbug Iso Hold WOD CrossFit Open 12.3 AMRAP 18 15 Box Jump 12 [...]
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STRENGTH Snatch 5x2 WOD AMRAP 7 3 Deadlift (185/135) 3 Burpee 6 Deadlift 6 Burpee ...
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