BLOG
The week ahead.. April 23rd
Hey Old Cityzens! Spring is coming, right? Oh man, it's teasing us! But you KNOW that once it starts getting warm/hot, conversation is going to shift from "it's SO COLD when will it start to [...]
Episode #13 – Amy Rzepka: Empower Yourself
Amy Rzpeka is a mom of two, a wife, a professional, and and all around wonderful person. This conversation dives into the importance of taking care of yourself and carving out time to prioritize filling [...]
The week ahead.. April 16th
Hey Old Cityzens! Oh man.. what a weekend! We got a taste of summer/spring.. or whatever season decides to show up next, then it turns dreary. All I know is when it finally decides to [...]
Jen Does Stuff – taking a break from “stuff”
This is a tough post to write, but it has been about 3 weeks in the making. I just didn't see the writing on the wall, or I tried to read between the lines. I [...]
The week ahead.. April 9th
Hey Old Cityzens! Shout out to everyone who reads my weekly and/or daily drivel. I realize sometimes it's forced.. I mean, highly encouraged ("DID YOU READ THE POST?? Well, if you did you'd already know [...]
Episode #12 – Jordan Klebanow: Self Love
Jordan is one of the most thoughtful and caring people I’ve met. In this conversation, we dive deep into the idea of loving yourself and loving others. This whole conversation is pretty much focused on [...]
WOD
6/13/2023
Strength A1 - Back squats - 8-8-6-6 A2 - KB Windmill 3 x 3 reps/side Workout 10 min AMRAP 200m run 10 Knees to elbow 20 KB Swings (53/35) Mobility KB quad smash [...]
6/12/2023
Workout 10 RFT 10 Renegade rows/total, alternating (45/30) 5 Devil’s Press (45/30) 10 Lunges (unweighted, total steps) 20 Double unders *Every 4 minutes, do 30 air squats Mobility Foam roll quads - 2 x 1 [...]
6/11/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
6/10/2023
Pride WOD 19 min AMRAP 6 Pull ups 9 Hang clusters (95/65) 6 Burpees over the bar 28 Double unders **The Stonewall Riots, also called the Stonewall Uprising, began in the early hours of June [...]
6/9/2023
Strength A1 - Sumo deadlift -8-8-8-8 A2 - Side plank rotations 3 x 10/side Workout 12 min AMRAP 9/6 cal bike 12 Sit ups 6 Dball over the shoulder (100/60) Butts and Guts Accessory Work [...]
6/8/2023
Strength A1 - Back squat - 8-8-8-8 A2 - Down dog push ups - 4 x 3-5 Hardest Possible Variation - head to raised target, head to floor, tempo, deficit Workout 10 min EMOM 1 [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!