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The week ahead.. July 3rd
Hey Old Cityzens! I hope you had another great weekend and were able to spend some time outside. Looks like summer has come and landed right on us! Whew! How 'bout that humidity?! Reminder that [...]
The week ahead.. June 26th
Hey Old Cityzens! Hope you had a great weekend. I have a lot I want to cover before I get to my main topic of discussion and then the overview for the week. First off, [...]
2017 Great Chesapeake Bay Swim – Race Report, by Kate Kaufer
2017 Great Chesapeake Bay Swim - Race Report "4.4 Miles to Dry Land, or 'Why the hell can't you people adopt the metric system?'" Hello, I'm Kate, and I can't do a pull-up ... I [...]
The week ahead… June 19th
Hey gang.. We made it through another week, and a HOT one at that! Speaking of 'hot', how are your buns feeling from the Bulgarian split squats, single leg RDLs, and lunges? Did I miss [...]
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 [...]
WOD
4/8/2024
Strength A1 - Bench press -4 x 4* @ 80% *1 sec pause at the chest 1st rep every set, max reps on the last set A2 - Gorilla Rows -3 x 8/arm [...]
4/7/2024
REST DAY! Get outside and do something fun. Or just relax with a beer! - Yoga at 10am. - Gainz Club at 11am. See you tomorrow!
4/6/2024
Workout 20 RFT 5 Wall balls (20/14) 3 Chest to bar pull ups 100m run
4/5/2024
Strength A1 - Deadlift -3 x 5 @ 75% *deadstop with 3 seconds to lower the bar A2 - Straight leg hip abduction -3 x 8/side Workout Tabata Hollow hold Arch hold *Hold [...]
4/4/2024
Strength 1 A1 - Push Jerk - Build to a heavy 3 reps and repeat that weight 1-2 more times. A2 - Broad Jumps - 3 jumps in succession for max distance. Repeat 2 more [...]
4/3/2024
Workout Old City Benchmark WOD #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *8 min time cap* Mobility Banded cat/cow - 1 min QL Rig stretch - 1 min per side Compare to 10/16/23 Click [...]
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