Blog

The week ahead.. January 8th

Hey Old Cityzens! Brrr!! I hope you're surviving this cold snap we're going through. I guess it's officially winter now. Y'know a good way to beat the cold? Working up a sweat either in class [...]

Hey Old Cityzens! Happy New Year! Welcome to 2018! You know that calories/macronutrients from 2017 don't carry over to 2018, right? Clean slate, y'all! First off, I want to say 'thank you' to everyone who [...]

Episode 1 – Sean Emery

So we're starting a podcast! Why a podcast? Mostly because I like talking more than writing (and hopefully you like listening more than you like reading.) ...And because I listen to podcasts all of the time [...]

The week ahead.. December 25th

Hey Old Cityzens! A belated 'Merry Christmas' to all who celebrate! Even if you don't, I hope you were able to spend some time with family and friends this weekend. If you're around this week, [...]

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 [...]

WOD

5/14/2024

Workout For time 100 Double unders 10 Wall walks 80 Double unders 20 Pistols/leg, alternating 60 Double unders 30 Box jumps (30/24”) 40 Double unders 40 Knees to elbow 20 Double unders 50 Sit ups [...]

5/13/2024

Strength A1 - Bench press - 4 x 4 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 total sets, completing 4 reps every set. *Rest at least 2 [...]

5/12/2024

REST DAY! Get outside and do something fun. Or just relax! **NO CLASSES TODAY!** **HAPPY MOTHER'S DAY! See you tomorrow!

5/11/2024

Workout 20 min AMRAP 8 Handstand push ups 10 Toes to bar 12/9 calorie bike

5/10/2024

Strength A1 - Deadlift -5 x 3 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing 3 reps every set. *Rest at least 2 minutes between sets [...]

5/9/2024

Strength 1 A1 - 1 Power snatch + 2 Overhead squats Strength 2 B1 - Bent Over Row -4 x 10 B2 - Strict dips -Accumulate 20 reps in as few sets as possible. *Pause [...]

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