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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
6/23/2024
REST DAY! Get outside and do something fun. Or just relax! **Yoga is on hold until August** See you tomorrow!
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 [...]
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