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The week ahead.. December 10th
Hey Old Cityzens! I hope you had a great weekend and are getting ready for the holidays. Speaking of holidays, we have our holiday party THIS Saturday at 8PM! Woo hoo! Hope to see [...]
The week ahead.. December 3rd
Hey Old Cityzens! I hope you all enjoyed the first weekend of DECEMBER! It shouldn't be this warm, but I'm not going to complain too much especially when I'll be in Michigan next weekend [...]
The week ahead.. November 26th
Hey Old Cityzens! I hope you had a great holiday weekend and got your fill of turkey and the trimmings. Now let's get back to work! One minor correction that will be made up [...]
The week ahead.. November 19th
Hey Old Cityzens! I hope you had a great weekend. Big plans for the holiday week? I hope they include getting in the gym 2-3x before you head out for your holiday festivities. And [...]
The week ahead.. November 12th
Hey Old Cityzens! First off, reminder that we have our regular schedule of classes on Monday, November 12th. It is the observed federal holiday for Veteran's Day and government is closed, but we are [...]
The week ahead.. November 5th
Hey Old Cityzens! Okay.. so *now* it's officially Fall. We're over and done with Halloween, we've made it through the time change, the leaves are falling, and now we're thinking about Christm.. I mean, [...]
WOD
101224
Strength Beach Strength 8 Rounds of 30s Work/30s Rest Odd - Max DB Alternating Curls (2x25/2x20) Even - Max Single DB Overhead French Press (1x40/1x30) WOD Partner WOD You Go I Go AMRAP 10 10 [...]
101124
Strength A1 - Tall Clean 4x3* *Empty Bar or Very Light Weight B1 - E2MOM x 6 Squat Clean 2-2-2-1-1-1 WOD 3 Rounds for Time 20 DB Snatch (1x50/1x35) 10 Box Jump Over (24"/20") Rest [...]
101024
Strength A1 - Weighted Strict Dip 4x5 @ Weight 4x5+ @ Strict BW 4x8+ @ Band 4x5 @ Negative A2 - Incline Seal Row 4x12 WOD AMRAP 11 5 Push Press (135/95) 8 Strict Pull-Ups [...]
100924
Core Strength EMOM 9 1 - 1x45s Dead Bug Med Ball Isometric Squeeze 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm Side Plank Pulse For Time Row 500m/400m - 750/600 [...]
100824
WOD AMRAP 20 8 Deadlift (225/155) 10 Toes to Bar Run 400m *Compare to 8/09/24 Mobility Overhead Band Lat Stretch 1x60s Overhead Band Lat Stretch 1x60s Wall Pigeon 1x90s Wall Pigeon 1x90s [...]
100724
Strength A1 - Strict Wall Handstand Push-Up 4x3-5* 4x2-3 5s Wall Negatives 4x5+ on Box 4x8+ Anything Else *No Mats to limit range of motion A2 - Weighted Strict Pull-Up 4x5 @ Weight 4x5+ @ [...]
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