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The week ahead.. May 29th
Hey Old Cityzens! I hope you're enjoying the 3-day weekend and using the time to get in some much needed rest. We don't necessarily program any 'off' days since everyone has a different schedule - [...]
The week ahead.. May 22nd.
Hey Old Cityzens! Another week down.. one more until Memorial Day. Quick note about the weekend and Monday schedule.. Friday - NO CHANGE Saturday - NO CHANGE Sunday - "Murph" at 515 (normal class time). [...]
Ultra Running with Jen – MMT Race Report – Part 1 – “The back story”
Here it is, folks. I've been told people want "all the details" about the race so I won't hold back (okay I might just a little).. but I will swear and talk about poop and [...]
The week ahead.. May 15th
Hey Old Cityzens! Can you believe we're already half way through the month of May and 2 weeks into the new joint. How are you liking the place so far? Too big? Not big enough? [...]
The week ahead.. May 8th
Hey Old Cityzens! What a great first week, huh?!?! New space, brand spanking new equipment. What more could you ask for!! (more equipment?? but of course.. but in a month or so, hold tight). [...]
Ultra Running with Jen – It’s GO time!!
Hey folks.. Sorry for the radio silence. It has been a busy couple weeks leading up to the big day. I'll head out to the race site Friday afternoon and get settled in and hopefully [...]
WOD
4/1/2023
Partner Workout 20 RFT 20/15 cal row 12 Thrusters (75/55) 9 Dips *One person works while the other rests, which should allow the person working to to as fast as possible. Complete all 20 rounds, [...]
3/31/2023
Strength Deadlift - 5 x 3 Workout For time 50 Knees to elbow 50 Box step overs (24/20” - 1-50/35 DB) 50 Plank DB Pull throughs (50/35) *Parse out the reps however you want Accessory [...]
3/30/2023
Strength Step back lunges - 4 x 10/total Workout 5 RFT 200m run 12 Amer KB Swings (53/35) 6 Box jumps (30/24) Accessory Work Step down negatives - 2 x 5/side -slow and controlled Rig [...]
3/29/2023
Workout Old City Benchmark WOD #3 “The Chief” 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times ***Score is total reps after [...]
3/28/2023
Strength A1 - Bench press 5-5-3-3-2-2 A2 - Tricep kickback - 3 x 10/arm Workout 12 min AMRAP 20 Double unders 10 Double DB Power snatch (45/30) 5 DB Push press Mobility Banded cat/cow - [...]
3/27/2023
Strength A1 - Hang squat clean - Build to a heavy 2 then repeat that weight 2 times. A2 - Half kneeling landmine Press - 4 x 8/arm Strength 2 B1 - Romanian Deadlifts - [...]
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