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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 [...]
Episode #9: Will Campbell – ‘Meat’ the Farmer
My cousin Will Campbell has been raising cattle his whole life. In this podcast, we talk about the process of raising cattle, cattle genetics, beef markets, and transitioning a farm into a more holistic model [...]
Jen Does Stuff – not in the Open
I've been doing CrossFit now for nearly 10 years. I started back in 2008, and I remember my first workout, clear as day. 20 min AMRAP 10 Pull ups 10 Push ups 10 Box ups [...]
The week ahead.. February 26th
Hey Old Citizens! Oh, man! What a way to start off the CrossFit Open! That was a heckuva triplet - I hope you felt prepared for it. We're still going to throw in a few [...]
WOD
5/31/2023
Strength A1. Alternating DB bench press 4 x 6/arm A2. Crab push up 4 x 8 *2 sec hold at top; legs bent or straight Workout Every 2 min, do 250m row Max double [...]
5/30/2023
Strength 1 A1 - Split snatch 3-3-3-3-3 *Compare to 3/9/23 A2 - KB Pullover -4 x 8 Strength 2 B1 - Tempo DB Romanian deadlifts -3 x 8 as 3 sec down, 1 sec [...]
5/29/2023
"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) **A couple different 1 mile routes if you don't want to [...]
5/28/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga ONLY at 10am. See you tomorrow for Murph. Class times are 8am and 9:30am.
5/27/2023
Strength A1 - Step back lunges - 4 x 8/leg A2 - Seated DB Z-Press - 4 x 8 Workout 8 min AMRAP 8 Hang power clean 8 Push press 8 Front rack step-back lunges/total [...]
5/26/2023
Workout 25 min AMRAP 50 Double unders 25 KB Swings (70/53) 12 Box jumps (24/20") Bicep Curl Cashout 3 sets of DB crush grip 21s *7 reps lower half of the curl 7 reps upper [...]
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