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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 [...]
The week ahead.. November 6th
Hey Old Cityzens! Welcome to November! I hope you all remembered to ‘fall back’ Saturday night… yes? Well a couple more reminders this week is that Friday is a Federal Holiday - Veterans Day - [...]
November Ab Challenge!
By David Drew This November, we are looking to provide you all with a little fitness challenge that you can do both in and out of the gym. We wanted it to be something simple [...]
What to do when you’re traveling
Prepared for TRAVEL! Whether you're on the road for work, or you take a week long vacation, we want to make sure you maintain good habits. For some, this might throw a wrench in your [...]
The week ahead.. October 30th
Hey Old Cityzens! First off, Happy Anniversary, Old City! To those Founding Fathers - thank you for sticking with us over the years. What a wild and crazy ride it has been. And to all [...]
WOD
5/26/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. ** No Gainz Club. It is being shelved for a couple months** See you tomorrow for Murph at 8am and [...]
5/25/2024
Strength A1 - Bench press -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95% A2 - Gorilla Rows -3 x 8/arm Workout 5 RFT 2 Wall walks [...]
5/24/2024
Strength A1 - Front squats -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95% A2 - Tib raises -4 x 10+ Workout 21-15-9 Wall balls (20/14) Med [...]
5/23/2024
Workout Old City Benchmark #10 4 RFT 50 Double unders 40/30 cal row 30 KB Swings (53/35) 20 Burpees Mobility Banded front rack stretch - 1 min/arm Calf roll out on KB handle - 1 [...]
5/22/2024
Strength A1 - Deadlift -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95% A2 - Side plank rotations -4 x 8/side Workout 7 min AMRAP 6 Hand [...]
5/21/2024
Double Strength Day Strength 1 A1 - Power snatch + hang power snatch -Build to a heavy double of the complex, then repeat that weight 1-2 more times. A2 - Single arm ring row with [...]
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