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The week ahead.. January 22nd
Hey Old Cityzens! Couple quick reminders and I'll get you back to doing what you are doing tonight. 1. Put your 2018 goals on the board. Use the time before/after class to work towards them [...]
Episode 3 – Liam McLaughlin: Mindset, Positivity, and Performance
For those of you who don't know, our afternoon is losing a dear friend and an amazing #oldcityzen. Liam McLaughlin is leaving us for the brighter pastures of Dallas, TX. Before taking off, I wanted to [...]
The week ahead.. January 15th
Hey Old Cityzens! I hope you had a great weekend. I have a lot of info for this week - JAM PACKED! - and want to get to it. First off - NORMAL SCHEDULE ON [...]
Episode 2 – Old City Strength Programming with Jen, Jason & Sean
We're back! Episode 2 features Old City's very own Coach Jason, Coach Jen, and Me (Sean!) This episode is all about strength. For those of you who want to get stronger, this episode will help [...]
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 [...]
The week ahead.. January 1st
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 [...]
WOD
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"Double But Really Lots of Strength Day" A1 Back Squat 4x3@90% A2 Box Jump 4x3-5 *Box Jump immediately after Squats B EMOM 12 1 - 8 Strict Press (115/75) 2 - 10+ Yates Row (Same [...]
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Strength EMOM 9 1 - Max Effort Dead Hang 2 - 1x10 Straight Arm Side Plank (L or R) 3 - 1x10 Straight Arm Side Plank (L or R) Partner WOD 14 Rounds of 90 [...]
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Strength A1 Barbell Reverse Lunge 3x12 (6/leg) A2 Chest to Wall Handstand Hold 3x Max Effort *Scales to feet on box *Do your best to get your butt over your hands. WOD 9 Minute AMRAP [...]
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"Badger" 3 Rounds for Time 30 Squat Cleans (95/65) 30 Pull-Ups 800m Run *Hero WODs are a CrossFit holiday tradition, but they are no joke. Scaling appropriately is a must. *It is very hot, biking [...]
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Strength A1 Bench Press 4x3 @90% A2 Single Arm Dumbbell Bent Over Row 3x12 WOD "Flight Simulator" Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *Sets must be unbroken *Rope must stop after each completed set *Scale Idea 1 - [...]
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For Time 50/40-40/32-30/24 Row Calories 40-30-20 Single Arm DB Overhead Lunge (50/35) 22-16-10 Toes to Bar *30 Minute Cap* *Choose a weight that your elbow can stay locked out* *Lunges can be forward, back, walking...* [...]
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