Blog

The week ahead.. August 21st

Hey Old Cityzens! I first want to say a HEEYOOOGGEE 'thank you' to everyone who came out to help out a Miner Elementary on Saturday. It's amazing how much work can get done with so [...]

Old City Goal Setting Method: Weekly & Daily Actions!

So you have your 90-Day Goal.... ...Now what? It's time to create a weekly and daily action plan to start getting the work done to reach this goal and plan for roadblocks. Step #1- Break [...]

The Week Ahead.. August 14th

Hey Old Cityzens.. I hope you had another great weekend and were able to spend some time outside. Me? I'm getting back into running and got in a good 10 mile trail run again. Look [...]

The Old City Goal Setting Method: Timeline Planning

(Actually by Katie Rutterer) Previously, we’ve invited you to dream big and set your sights high to create a dream goal. Now it’s time to set up a timeline for that goal. You may have [...]

Hey Old Cityzens! Keeping this one short, but still keeping it focused on shoulder health. With the CrossFit Games this past weekend, Crossover Symmetry has been having a sale - 15% off your order over [...]

The Old City Goal Setting Method: Defining Your Why

(Actually by Katie Rutterer) One of the big reasons that we set goals is to recognize our own potential. You might be chugging along—working out a couple days a week, eating and sleeping ok, not [...]

WOD

4/17/2023

Strength A1 - Deadlift 1 x 5 - 75% 2 x 3 - 85% 3 x 2 - 90% *6 total working sets *Percentages based on the 1RM you're aiming for. A2 - Donkey Kicks [...]

4/16/2023

REST DAY! FINISH YOUR TAXES! Yoga at 10am. Gainz Club 11am-12:30. Enjoy some time away from the gym and outside. See you tomorrow!

4/15/2023

Workout 24 min AMRAP 10 Deadlifts 8 Hang power cleans 6 Shoulder to overhead 4 Front rack lunges/leg, alternating 2 Wall walks Rx - 115/75

4/14/2023

Strength A1 - Floor press - 3-3-3-3-3 A2 - KB Pullover -4 x 8 Workout 8 min AMRAP 10 Hand release push ups 5 DB Power snatch, right arm (50/35) 50 Single unders 5 DB [...]

4/13/2023

Strength 1 A1 - Power clean + Hang squat clean -Build to a Heavy 2 of the complex then repeat that weight 2-3 times A2 - Turkish Get Up 4 x 2 reps/side Strength 2 [...]

4/12/2023

Workout “Fran” 21-15-9 Thrusters Pull ups *10 min time cap* Accessory Work Banded straight arm pull downs - 3 x 15 Banded arch to hollow - 3 x 15 Banded good mornings - 3 x [...]

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