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The week ahead.. May 28th
Hey Old Cityzens! Quick reminder about the schedule for tomorrow. We'll only be doing the workout Murph during two classes - 8AM and 930AM. One of the FEW times we have an 8AM class. On [...]
The week ahead.. May 21st
Hey Old Cityzens! Hope you had a great weekend and managed to stay dry. If you stayed indoors, I hope you were able to catch some CrossFit Regionals action. No? Well you're in luck since [...]
Episode #15 – Sean Chua: The 80% Rule
What do CrossFit, powerlifting, triathlons, and rock climbing all have in common? Sean Chua does them all. There are few people I know of who are more dedicated in developing competence in as many areas [...]
The week ahead.. May 14th
Hey Old Cityzens! DEADLIFTING ON MONDAY. Okay, now that is out of the way, how 'bout those Spartan racers!! How cool to be able to put your fitness to the test. Keep an eye out [...]
The week ahead.. May 7th
Hey Old Cityzens! Gotta start off this post by saying MAJOR congrats to the ladies who CRUSHED it at Girls Gone Rx on Saturday. via GIPHY Applause Clapping GIF from Applause GIFs Ohhhhh Yes GIF [...]
Episode #14 – Jason Camsky: Using CrossFit to Improve Yourself
I love every conversation I have with Jason and I was especially lucky to have recorded perhaps my favorite conversation with him thus far. We dive into a ton of topics, but the theme of [...]
WOD
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Strength A1 - Bench Press 5-5-5 A2 - Single Arm Dumbbell Bent Over Row 3x10/Arm WOD 4 Rounds 3 Minutes Work/3 Minutes Rest Row 500m In Time Remaining: Max Effort D-Ball Shoulders (100/60)' *Score is [...]
6/24/2024
Back Squat 5-5-5 WOD 8 Rounds 10 Toes to Bar 10 Wall Balls (20/14) *If you break on 10 consecutive Wall balls -> 3 Burpee Penalty* *14 Minute Cap*
6/23/2024
REST DAY! Get outside and do something fun. Or just relax! **Yoga is on hold until August** See you tomorrow!
6/22/2024
Strength A1 - Back squats -4 x 3 @ 85% A2 - MJ Calf Raises -3 x 12+ Workout 9 min AMRAP 3 Hang power cleans (75/55) 6 Front squats 9 Shoulder to [...]
6/21/2024
Workout "All In" 7 RFT 7 Devil's Press (40/25) 7 Toes to bar 42 Double unders **These movements are some of Coach Jen's favorites, as are multiples of the number 7. "All In" is a [...]
6/20/2024
Strength A1 - Deadlift -4 x 3 @ 85% A2 - Frog pumps with DB -3 x 15 Workout 8 min AMRAP 8 Floor press 8 Renegade Rows/alternating arms, total 8 Power cleans [...]
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