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The week ahead.. June 12th
Hey Old Cityzens!... and hopefully greetings to some New Cityzens! What a great week, huh?! It was awesome to see so many people at the Grand Opening of 1007 on Saturday. I hope you enjoyed [...]
The week ahead.. June 5th
Hey Old Cityzens!.. and New Cityzens! I wanted to start off the week by welcoming new readers. This blog is posted every Sunday at 8PM (give or take a *few* minutes some weeks) and gives [...]
Training vs. Exercise
By: Sean Emery Last week Jordan K. asked a pretty awesome question that was essentially this: What's the difference between exercise and training and how do I transition from the former to the latter? Jordan [...]
The week ahead.. May 29th
Hey Old Cityzens! I hope you're enjoying the 3-day weekend and using the time to get in some much needed rest. We don't necessarily program any 'off' days since everyone has a different schedule - [...]
The week ahead.. May 22nd.
Hey Old Cityzens! Another week down.. one more until Memorial Day. Quick note about the weekend and Monday schedule.. Friday - NO CHANGE Saturday - NO CHANGE Sunday - "Murph" at 515 (normal class time). [...]
Ultra Running with Jen – MMT Race Report – Part 1 – “The back story”
Here it is, folks. I've been told people want "all the details" about the race so I won't hold back (okay I might just a little).. but I will swear and talk about poop and [...]
WOD
2/17/2024
Workout 10-9-8-7-6-5-4-3-2-1 Power snatch (95/65) Thrusters (95/65) Box jumps (24/20”) *Completed as 10 power snatches, 10 thrusters, 10 box jumps; 9 power snatches, 9 thrusters, 9 box jumps... continue this pattern, [...]
2/16/2024
Strength A1 - Deadlift -5-5-5-5 *Deadstop on every rep. Let the bar rest on the ground for a split second every rep. A2 - Side lying plank rotations -4 x 8/side Workout “Diane” [...]
2/15/2024
Strength A1 - Front squat -5-5-5-5 *Pause for 1 sec at the bottom every rep A2 - Lateral band walks -4 x 10 each direction Workout 10 min AMRAP 1 Wall walk 2 [...]
2/14/2024
Workout “Annie + Karen” For time 50-40-30-20-10 Double unders Sit ups Wall balls (20/14) **Completed as 50 double unders, 50 sit ups, 50 wall balls; 40 double unders, 40 sit ups, 40 wall balls.. continue [...]
2/13/2024
Strength A1 - Bench press -5-5-5-5 *1 sec pause at top every rep, 1 sec pause at chest on first rep every set A2 - Tate Press -4 x 10 Workout For time [...]
2/12/2024
Strength 1 A1 - Power snatch + hang power snatch -Build to a heavy 2 of the complex A2 - Single arm ring row with rotation -4 x 6/arm Strength 2 B1 - Barbell glute [...]
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