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The Week Ahead – 6/16/25
Team, Friends, Old Cityzens, I'm feeling a bit sentimental on my second Fathers' Day, I wanted to express some gratitude for you all: I just love my job and genuinely appreciate all who attend class [...]
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 [...]
WOD
103025
STRENGTH A1 Bulgarian Split Squat (2) 4x5/Leg A2 Supported Single Leg RDL (2) 4x8/Leg WOD 6-5-4-3-2 Push Jerk (135/95) 15 KB Swings (53/35)
102925
Skill/Strength A1 Weighted Chin-Up 3-3-1-1 or 4x5+ @ Strict BW 4x5 @ 5s Neg A2 Kipping Handstand Push-Up Practice 3x3-5* *Practice for WOD WOD For Time 40 Box Jump Over (24"") 30 KB Front Rack [...]
102825
Double Strength A1 Sumo DL 4x5 A2 Paralette L-Sit 4x30-60s* *Hands on DBs, scale by lifting feet with band B1 Bench Press 4x5 B2 KB Pullover 4x12
102725
Strength A1 Strict Matador Dip 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 DB Supinating Bent Over Row 4x10/Arm WOD "Jackie" For Time Row 1k 50 Thrusters (45/35) 30 Pull-Ups [...]
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 [...]
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