BLOG
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 [...]
Strength Cycle Comments – May 2018
Coach Jason here.. (I get wordy, so feel free to skip down to the bolded bullet points for the exec summary.) It's a wonderful day to be an Old Cityzen, as we've just started a [...]
The week ahead.. April 30th
Hey Old Cityzens! Oh man, what a weekend! I hope you were able to get outside and enjoy this awesome weather. And it has been nice having the garage door open at the gym. Hoping [...]
The week ahead.. April 23rd
Hey Old Cityzens! Spring is coming, right? Oh man, it's teasing us! But you KNOW that once it starts getting warm/hot, conversation is going to shift from "it's SO COLD when will it start to [...]
Episode #13 – Amy Rzepka: Empower Yourself
Amy Rzpeka is a mom of two, a wife, a professional, and and all around wonderful person. This conversation dives into the importance of taking care of yourself and carving out time to prioritize filling [...]
WOD
080224
WOD 5 Rounds 3 Minutes Work/3 Minutes Rest Row 500/400 8 Burpee Over Rower Time Remaining: Max Effort Alternating DB Snatches (50/35) *Score is Snatch Reps *Scale Row to leave at least 30s for [...]
080124
Strength A1 - Ring Push-Up 4x8 *Feet and hands on same plane (feet on box?) *Scale to band assisted A2 - DB Incline Seal Row 4x10 *Bench on 24" Box WOD 4 Rounds for Time [...]
073124
Strength A1 Back Squat 5-3-1-1-1 *Read this as 5 challenging sets. Add weight when possible. Strength Meets WOD EMOM 12 1 - 12 DB Romanian Deadlift (2x50/2x40) 2 - 12 KB Pullover (35/26) 3 - [...]
073024
Skill Work A1 Handstand Kick-Up Drill 4x5 *Hands don't move (IE, don't forward cartwheel) *Hold handstand for 5s before dropping. *If you can, try to catch the handstand without the wall. (Use a partner?) A2 [...]
072924
Strength A1 Bench Press 5-3-1-1-1 *Read this as 5 "working," IE challenging, sets. When possible, add weight, but avoid failing reps. A2 DB Bent Over Row 4x10/Arm WOD AMRAP 9 Box Jumps (24"/20") Toes to [...]
072724
Core Strength A1 - KB Lateral Squat with Hand Off ("Seth Currys") 1x20 A2 - Straight Arm Side Plank 1x10 A3 - Straight Arm Side Plank 1x10 WOD Partner WOD You go I go 12 [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!