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The week ahead.. September 4th
Hey Old Cityzens! I hope you are enjoying the long holiday weekend. And, shout out to the Chalk for making a return to the gym! Now we can get back to business as usual. via [...]
The week ahead.. August 8th
Hey Old Cityzens! Looks like the summer is winding down, but things are always heating up in the gym. Only a few announcements this week with the first being our schedule for the Labor Day [...]
Old City Goal Setting Method: Accountability
What’s Your Type? Almost everyone is driven by others or self. Some people are both, a few people are neither. “Who” you are will greatly determine how you react to a certain accountability strategy. Do [...]
The week ahead.. August 21st
Hey Old Cityzens! I first want to say a HEEYOOOGGEE 'thank you' to everyone who came out to help out a Miner Elementary on Saturday. It's amazing how much work can get done with so [...]
Old City Goal Setting Method: Weekly & Daily Actions!
So you have your 90-Day Goal.... ...Now what? It's time to create a weekly and daily action plan to start getting the work done to reach this goal and plan for roadblocks. Step #1- Break [...]
The Week Ahead.. August 14th
Hey Old Cityzens.. I hope you had another great weekend and were able to spend some time outside. Me? I'm getting back into running and got in a good 10 mile trail run again. Look [...]
WOD
3/5/2024
Workout For time 10 Lunges 10 Push ups 20 Double unders 20 Lunges 20 Push ups 40 Double unders 30 Lunges 30 Push ups 60 Double unders 40 Lunges 40 Push ups 80 Double unders [...]
3/4/2024
Strength A1 - Deadlift -3 x 5 *deadstop on all reps *Take about 3-4 sets to build up to your heavy weight, then stay there for the 3 working sets at that weight. A2 [...]
3/3/2024
REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -Gainz Club at 11am See you tomorrow!
3/2/2024
Workout 10 min AMRAP 10 Wall balls (20/14) 10 Power cleans (135/95) 10 Sit ups with med ball **5 min rest, then** For time 40 Wall balls (20/14) 40 Power cleans (135/95) 40 Sit ups [...]
3/1/2024
CrossFit Open WOD 24.1 For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over [...]
2/29/2024
Strength 1 A1 - 2 Hang power snatch + 1 Overhead squat - Build to a heavy single of the complex A2 - Dip bar knee raises - 4 x 8-12* *Performed slowly/under control Strength [...]
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