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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 [...]
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, [...]
WOD
6/22/2024
Strength A1 - Back squats -4 x 3 @ 85% A2 - MJ Calf Raises -3 x 12+ Workout 9 min AMRAP 3 Hang power cleans (75/55) 6 Front squats 9 Shoulder to [...]
6/21/2024
Workout "All In" 7 RFT 7 Devil's Press (40/25) 7 Toes to bar 42 Double unders **These movements are some of Coach Jen's favorites, as are multiples of the number 7. "All In" is a [...]
6/20/2024
Strength A1 - Deadlift -4 x 3 @ 85% A2 - Frog pumps with DB -3 x 15 Workout 8 min AMRAP 8 Floor press 8 Renegade Rows/alternating arms, total 8 Power cleans [...]
6/19/2024
“Juneteenth” 6 RFT 400m run w med ball (20/14) 19 Wall balls (20/14) *At some point in the workout, complete a row of 1865m Compare to 6/19/23 Compare to 6/19/21 Mobility Wall pigeon stretch - [...]
6/18/2024
Strength 1 A1 - 3 Position Power Snatch - Ground, below the knees, hang - Build to a heavy weight of the complex and repeat that weight 2-3 more times. A2 - Powell Raises -4 [...]
6/17/2024
Strength 1 A1 - Bench press - 4 x 3 @ 85% A2 - Pullover on medball - 3 x 10 Workout For time 21-18-15-12-9-6-3 KB Swings (53/35) Sit ups *Completed as 21 swings, [...]
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