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Episode #11: Jen Jacobs – Wake Up. Show Up. Do Work.
Jen is the first coach we added to the team way back in October of 2013. Almost immediately Jen took over as the head coach for the morning classes and has been running our mornings [...]
The week ahead.. March 19th
Hey Old Cityzens! Oh man.. how 'bout that 18.4?? How's your low back feeling? I hope 'smoked' isn't your answer, and that you're giving yourself a little TLC this weekend. #selflove #selfcare Speaking of weekend.. [...]
Jen Does Stuff – Reverse Ring and Preparation.. or lack of it
A few weekends ago I completed The Reverse Ring, which is a 71 mile counter clockwise circuit run of the Massanutten trail. Its sister run is The Ring, which is traditionally held Labor Day weekend, [...]
The week ahead.. March 12th
Hey Old Cityzens! First off.. shout out to everyone that reads these posts... aka, my nonsense, my drivel. I started these weekly posts at the end of October 2016 to help members plan ahead. I'm [...]
Episode #10: Meg Emery – Discovering your Unique Genius
Meg’s my little sister and also runs our Swim School! In this conversation, we dive into the mountain of obstacles and challenges Meg had to overcome to find success. Meg’s story and this conversation is [...]
The week ahead.. March 5th
Hey Old Cityzens! How are your quads feeling from last week? Not just from 18.2/18.2a, but from the week? Fully recovered? Good! Let's hammer them again! Or.. y'know.. keep them in check so we can [...]
WOD
5/15/2023
Strength A - Front squat 3 x 3 - weight 1 3 x 2 - weight 2 A2 - Box handstand push ups - 4 x 3-5 Hardest Possible Variation (Butt over hands, eccentric [...]
5/14/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
5/13/2023
Strength A1 - Bench press 2x5 - 80-85% 2x3 - 90% 2x1 - 95% **1 RM testing coming up Friday, May 19th!** A2 - KB Pullover - 3 x 10 Workout 9 min AMRAP 6 [...]
5/12/2023
Strength A1 - 1 Hang squat clean + 2 jerks 2 x 2 - weight 1 2 x 2 - weight 2 2 x 2 - weight 3 2 x 2 - weight 4 *Complete [...]
5/11/2023
Workout 20 min AMRAP 40 Double unders 20 Pistols, alternating 10 Hang power snatch (95/65) Mobility work CrossOver Symmetry Reverse Flye - 2 x 8 Snow angels - 2 x 8
5/10/2023
Strength A1 - Deadlift - 2x5, 2x3, 2x1 *Completed as 2 x 5 - 80% 2 x 3 - 90% 2 x 1 - 95% A2 - Straight leg hip abduction 3 x 8 [...]
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