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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, [...]
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 [...]
WOD
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STRENGTH A1 - Ring Dip 4x5 @ Weight 4x5 @ Strict Bodyweight 4x5+ @ Matador Strict 4x5 @ Matador Negative A2 - DB Bent Over Row 4x10/Arm STRENGTH EMOM 16 1 - 15/12 Cal Bike [...]
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Arm Strength A1 Barbell Curl 4x10 (55/35) A2 KB Pullover 4x10 (53/35) Partner WOD You Go I Go 20 Rounds (10 Each) 1 Wall Walk 3 Hang Power Clean (155/105) 6 Box Jump 9 Sit-Ups [...]
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WOD "Artie" AMRAP 20 5 Pull-Ups* 10 Push-Ups 15 Squats 5 Pull-Ups* 10 Thrusters (95/65) *Option to do 2 Bar Muscle Ups Mobility A1 - Banded Couch Stretch 1x60s/Leg B1 - Box Hamstring Stretch 1x60s/Leg [...]
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STRENGTH A1 Sumo Deadlift 4x5 WOD 3 Rounds 30 Double Unders 20 KB Reverse Lunge (2x53/2x35) 20 Single Arm KB Push Press (1x53/1x35)(10/arm) *11 Minute Cap
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STRENGTH A1 - Back Squat 15-15 A2 - 2x16 Traveling Pigeon 2x45s Rocking Frog Pose STRENGTH B1 - Incline Barbell Bench Press 4x6 B2 - Barbell Pendlay Row 4x10
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STRENGTH A1 - Landmine Twist 4x20 (55/35) A2 - Band Anchored Leg Raise 4x15 WOD 4 Rounds Run 600m* 20 KB Swings (53/35) Rest 90s *Run is 400m + 200m *25 Minute Cut Off [...]
PREPARING YOU FOR LIFE
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