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

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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 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

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+ @ [...]

PREPARING YOU FOR LIFE

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