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The week ahead.. December 18th
Hey Old Cityzens! We're coming down to the wire with the holidays on the horizon. Actually, Hanukkah ends on Wednesday while the Winter Solstice starts on Thursday, so there's a lot to celebrate this week. [...]
The week ahead.. December 11th
Hey Old Cityzens! WHAT A PARTY on Friday, eh?? Oh, lordy! And by the looks of the low turn out at open gym on Saturday, I'm guessing there were quite a few people nursing some [...]
The week ahead.. December 4th
Hey Old Cityzens! Welcome to December! Who's ready for the cold? The SNOW?? It's gonna happen whether you like it or not, so be prepared. With that said, yes, we will still be going outside [...]
The week ahead.. November 27th
Hey Old Cityzens! I hope you enjoyed the holiday, maybe spent the time away or with family, but are ready to get back at it. A quick reminder that if you are traveling - either [...]
The week ahead.. November 20th
Hey Old Cityzens! Happy week of Thanksgiving! This is the time of year where we engorge ourselves on food on the third Thursday of the month rather than at a Super Bowl party, or a [...]
The week ahead.. November 13th
Hey Old Cityzens! I hope you stayed warm this weekend and gave thanks to a Veteran. We're back to normal schedule this week. With the holidays upon us, I've heard some rumblings from people about [...]
WOD
3/23/2024
Workout 20 min AMRAP 5 Handstand push ups 10 Pull ups 15 Box jumps (24/20") ******* SoberWOD - 1:30-2:30pm
3/22/2024
Strength A1 - Deadlift -5-3-3-2-2* *Deadstop A2 - Side plank rotations -4 x 8/side Workout For time 30 Curtis-Ps (95/65) *A CurtisP is a hang squat clean, lunge L, lunge R, push press. [...]
3/21/2024
Strength A1 - Back squat -5-3-3-2-2* *2 second tempo down on every rep A2 - Tib raises -4 x 10 Workout 6 min AMRAP 6 DB Snatch (50/35) *alternating, total reps 6 Knees [...]
3/20/2024
Workout 4 RFT 500/400m row 25 KB Swings (53/35#) 25/20 cal bike 25 Hand release T-push ups Mobility 5-way banded shoulder stretch- 20 sec each position
3/19/2024
Strength A1 - Bench press - 5-3-3-1-1* *1 sec pause at the chest 1st rep every set A2 - Gorilla Rows - 3 x 8/arm Workout 10 min AMRAP 12 Wall balls (20/14#) [...]
3/18/2024
Strength 1 A - Power clean + hang squat clean - Build to a heavy double of the complex in 10 minutes B - EMOM x 10 - Every minute on the minute, do one [...]
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