BLOG
The Week Ahead – 6/9/25
Team, As mentioned in the newsletter, we'll dabble with adding in more benchmark workouts. We also plan to practice them a bit... June features Grace, and this week we start commence a few Grace-adjacent workouts [...]
The Week Ahead – 06/02/25
Team, the week ahead: Monday - Floor Press and Bent Over Row to start, followed by a 9-15 minute WOD in the spirit of Jackie. Sprint right through box jumps, pull-ups, and row. Tuesday - [...]
The Week Ahead – 5/26/25
Friends, we hope everyone had a great weekend, and hopefully a long weekend! Holiday weekends are always a great chance to reflect and practice gratitude... speaking for myself, it's very easy to get stuck in [...]
The Week Ahead – 5/19/25
Team, Friends, Hope we're all feeling strong. In case you forgot, I doubt you did, next Monday the 26th is Memorial Day Murph. 8 AM and 10 AM. A few sodas and snacks when the [...]
The Week Ahead – 5/12/25…
Team, Friends, Old Cityzens, Happy Mothers Day. I don't have the numbers, but I'm pretty sure we have more new Old City mothers/babies in the last 15 months than the previous 5 years combined. Undoubtedly [...]
The Week Ahead – 5/5/25
Team, Friends, Old Cityzens, the week ahead: Monday - To be good at snatching, you need to be mobile AND strong. So our strength work today really tests (and improves!) your mobility. Overhead Squat and [...]
WOD
102525
Partner WOD 20 Rounds (10 Each) You Go I Go 5 Deadlift (185/135) 3 Burpee Pull-Up 15 Double Under Mobility A1 - Cobra Pose 2x60s A2 - Pancake Straddle 2x60s
102425
WOD 24 Minutes 4 Minute Cal Bike 1 Minute AbMat Sit-Up 1 Minute DB Floor Press (2x50/2x35) 4 Minute Cal Row 1 Minute AbMat Sit-Up 1 Minute Push-Ups 4 Minute Cal Bike 1 Minute AbMat [...]
102325
DOUBLE STRENGTH A1 Strict Matador Dip 4x5 @ Weight or 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 Weighted Pull-Up 3-3-1-1 @ Weight or 4x5+ @ Strict EMOM 16 1 - 5 KB Complex* [...]
102225
STRENGTH A1 Power Position Power Snatch 3-3-3 WOD 10 Rounds for Time 2 Power Snatch (155/105) 3 Box Jump (24"/20") Run 100m Rest 60s
102225
STRENGTH A1 E3MOM x 8 Rounds (24 Minutes) 3 Thruster 5 Strict Chin-Ups* 8 Side Shuffles *Add weight/Scale to reduced reps **Score is thruster weight B1 Half Kneeling Landmine Press (2) 4x8 B2 Yates Row [...]
102025
Strength A1 Bulgarian Split Squat 4x8/Leg A2 Supported Single Leg RDL 4x8/Leg WOD 4 Rounds for Time Accumulate 60s Plank 100m Mixed KB Front Rack/Suitcase Carry (2x44/2x26) 10 DB Burpee DL (2x40/2x25) 17 Minute Cap
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!