Blog2018-09-09T03:04:43+00:00

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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 [...]

WOD

092024

STRENGTH A1 - 4x1 Squat Complex* *4 Front Squat + 8 Back Squat WOD 6 Rounds 4 Sumo Deadlift High pull (95/65) 6 Push-Up Run 100m

091924

WOD CrossFit Open 12.3 AMRAP 18 15 Box Jumps (24"/20") 12 Push Presses (115/85) 9 Toes to Bar MOBILITY

091824

STRENGTH A1 - Tall Clean 4x3* *Empty bar or minimal weight B1 - E2MOM x 6 3 Squat Clean* *Start at a moderate weight and add weight as you can WOD EMOM 12 1 - [...]

091724

STRENGTH A1 - Box Handstand Push-Up 4x5 *Easy? Go to higher box, slow tempo, add reps A2 - Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Band 4x3-5 @ 5s Negatives WOD [...]

091624

Core Strength EMOM 9 1 - 1x12 Side Plank Rotation 2 - 1x12 Side Plank Rotation 3 - 1x12 Anchored Leg Raise* *Hold KB or base of rig WOD 5 Rounds 2 Minutes AMRAP/2 [...]

091424

Beach Strength EMOM 12 1 - 1x12 Seated DB Curl (2x30/2x20) 2 - 1x12 DB Skull Crusher (2x30/2x20) 3 - 1x40 Heel Taps 4 - Rest Partner WOD 18 Minute AMRAP Team 200m Farmer's/Med Ball [...]

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