BLOG
The week ahead.. December 4th
Hey Old Cityzens! Welcome to December! Who's ready for the cold? The SNOW?? It's gonna happen whether you like it or not, so be prepared. With that said, yes, we will still be going outside [...]
The week ahead.. November 27th
Hey Old Cityzens! I hope you enjoyed the holiday, maybe spent the time away or with family, but are ready to get back at it. A quick reminder that if you are traveling - either [...]
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 [...]
WOD
070624
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 [...]
070524
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 [...]
070424
"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 [...]
070324
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 - [...]
070224
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...* [...]
070124
Strength Back Squat 4x3 @ 90% WOD 5 Rounds for Time 5 Power Clean (135/95) 10 Box Jump Over (24/20)
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!