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The week ahead.. October 1st
Hey Old Cityzens! It was great to see so many people at the picnic today. There was some cornhole, Spikeball, frisbee, getting the frisbee out of the tree, judging the workout of a random [...]
The week ahead.. September 24th
Hey Old Cityzens! Bummer that the potluck was rained out on Sunday. However, it has been rescheduled to one week from today on September 30th. Same bat time, same bat location. So now you [...]
The week ahead.. September 17th
Hey Old Cityzens! The cancellation of H Street Festival this past Saturday was a bummer as it turned out to be a really nice weekend. Not to worry, though, as it has been rescheduled for [...]
The week ahead.. September 10th
Hey Old Cityzens! Another great week and weekend in the books. Let's keep up the great work. Make sure you're spending time outside of the gym to improve your health - lower your stress, get [...]
The week ahead.. September 3rd
Hey Old Cityzens! Oh man.. so much going on that I need to get to it ASAP. I'll just assume errybody had a good weekend - either getting outside to enjoy some fun in the [...]
The week ahead.. August 27th
Hey Old Cityzens! Oh man.. another great weekend in the books! And we've got a holiday weekend coming up. Is this the end of summer as we know it?? It's seems so as people will [...]
WOD
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WOD 5 Rounds for Time Run 400m 3 Hang Power Clean (135/95) 3 Front Squat 3 Shoulder to Overhead
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STRENGTH A1 - 1s Pause Floor Press 3x6 A2 - DB Bent Over Row 3x12/Arm WOD 21-15-9 Deadlift (225/155) 7-5-3 Wall Walk 50 Double Unders
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STRENGTH A1 - Bulgarian Split Squat 4x5/leg A2 - Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Banded 4x3-5 @ Negatives WOD 3 Rounds Row 500/400m 25 Sit-Ups 20 Box Step Ups [...]
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WOD 10 Rounds 3 Power Snatch (135/95) 4 Burpee Pull-Up Rest 30s
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Strength A1 Front Squat + Back Squat Complex 4x 4 Front Squat + 8 Back Squat Strengthy WOD EMOM 12 1 - 1x8 Strict Press (115/85) 2 - 1xMax Effort Yates Row (Same Weight)* 3 [...]
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Partner WOD Divide However For Time 60 Wall Balls (20/14) 40 Push-Up to Renegade Row (2x50/2x35) 80 Box Jumps (24"/20") 40 Pull-Ups 60 Alternating Box Step Ups (1x50/1x35)(24"/20") Rest 2 Minutes, then: 40 Back to [...]
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