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The week ahead.. August 27th
Hey Old Cityzens! Oh man.. another great weekend in the books! And we've got a holiday weekend coming up. Is this the end of summer as we know it?? It's seems so as people will [...]
The week ahead.. August 20th
Hey Old Cityzens! Another week in the books. Does it feel like June and July lasted a total of 3 days, or is that just me? I've noticed an uptick in our membership, which is [...]
The week ahead.. August 13th
Hey Old Cityzens! Oh man! I'm back from my vacation and ready to get after it again. And by 'get after it again', I mean start back slooowly so I'm not wrecked after my first [...]
The week ahead.. August 6th
Hey Old Cityzens! Did you get your fill of exercise either by working out this weekend or binging on the CrossFit Games?? How 'bout that! I hope it has you PUMPED to work on [...]
The week ahead.. July 30th
Hey Old Cityzens! I'm sure I sound like a broken record asking if you had fun this weekend, got outside to enjoy the weather, etc.. Because, before you know it, it will be Fall [...]
The week ahead.. July 23rd
Hey Old Cityzens! I hope you had another great week and were able to enjoy some time outside despite the rain. If you were busy on Saturday and missed out on axe throwing - you're [...]
WOD
7/12/2023
Workout Old City Benchmark WOD #3 “The Chief” 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times ***Score is total reps after [...]
7/11/2023
Strength A1 - Push press -8-8-8-8 A2 - 1-arm DB Row - 4 x 10/arm Workout 12 min EMOM^ 5 Burpees 5 Dbl DB Power snatch 5 DB Thrusters *Completed all 3 movements. Rest the [...]
7/10/2023
Strength 1 Hang power clean + hang squat clean *Take 12 minutes to build to a heavy 2 reps of the complex E90S x 6 Every 90 seconds for 6 rounds, do 2 reps [...]
7/9/2023
REST DAY! Get outside and do something fun. Or just relax! Splurge a bit and enjoy a sugar cookie today. Yoga at 10am. Gainz Club at 11am. See you tomorrow!
7/8/2023
Strength Deadlift 10-10-10^ ^Each set completed every 5 minutes. Rest the time remaining. Workout For time 80/60 cal bike *8 min time cap
7/7/2023
Strength A1 - Back squat - 5 x 3 A2 - Gorilla Rows - 4 x 8/arm Workout 4 RFT 200m run 15 Unbroken KB Swings (70/53)
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