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The week ahead.. November 27th
Hey Old Cityzens! I hope you enjoyed the holiday, maybe spent the time away or with family, but are ready to get back at it. A quick reminder that if you are traveling - either [...]
The week ahead.. November 20th
Hey Old Cityzens! Happy week of Thanksgiving! This is the time of year where we engorge ourselves on food on the third Thursday of the month rather than at a Super Bowl party, or a [...]
The week ahead.. November 13th
Hey Old Cityzens! I hope you stayed warm this weekend and gave thanks to a Veteran. We're back to normal schedule this week. With the holidays upon us, I've heard some rumblings from people about [...]
The week ahead.. November 6th
Hey Old Cityzens! Welcome to November! I hope you all remembered to ‘fall back’ Saturday night… yes? Well a couple more reminders this week is that Friday is a Federal Holiday - Veterans Day - [...]
November Ab Challenge!
By David Drew This November, we are looking to provide you all with a little fitness challenge that you can do both in and out of the gym. We wanted it to be something simple [...]
What to do when you’re traveling
Prepared for TRAVEL! Whether you're on the road for work, or you take a week long vacation, we want to make sure you maintain good habits. For some, this might throw a wrench in your [...]
WOD
5/8/2023
Workout “Barbara” 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 minutes Rest *Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, [...]
5/7/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club 11am - 12:30pm See you tomorrow!
5/6/2023
Partner WOD 24 min AMRAP 12 KB swings (53/35) 6 Box step overs - with KB (24/20) 2 Wall walks *P1 works while P2 rests. Once P1 has completed all 3 movements, P2 starts their [...]
5/5/2023
Strength A1 - Deadlift 3 x 3 3 x 2 *Completed at 85% and 90% of your projected 1RM A2 - KB Windmill 3 x 3/side Workout 4 RFT 12 Deadlifts 9 Hang power cleans [...]
5/4/2023
Strength A1 - Back squat - 3 x 3, 3 x 2 A2 - Calf raises - 4 x 12 Workout 10 min AMRAP 4 DB Push press - R 4 Overhead step back lunges/total [...]
5/3/2023
Workout 20 RFT 3 Toes to bar 2 Power cleans (185/125) 100m run **This focus for this workout is unbroken T2B, and maintaining that kip. I'd rather see you go toes to a target and [...]
PREPARING YOU FOR LIFE
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