Blog2018-09-09T03:04:43+00:00

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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 [...]

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 - [...]

WOD

4/27/2024

Workout 20 min AMRAP 15 Amer. KB Swings (53/35) 20 Pistols (10/leg, alternating) 40 Double unders

4/26/2024

Strength A1 - Bench press -4 x 3 @ 85% *1 sec pause at the chest 1st rep every set   A2 - Powell Raises -3 x 8/arm   Workout 4 RFT 200m run 7 [...]

4/25/2024

Strength A1 - Front squat -4 x 3 @ 85% *As with the deadlifts, fewer reps, but heavier than last week. Also no tempo work.   A2 - Lateral band walks -4 x 10/both directions [...]

4/24/2024

Workout “Barbara” 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 minutes Rest *Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, [...]

4/23/2024

Strength A1 - Deadlift -4 x 3 @ 85% *deadstop   A2 - Straight leg hip abduction -3 x 8/side **This is fewer reps than last week, but slightly heavier.   Workout 21-15-9 Hang power [...]

4/22/2024

Strength 1 A1 - Overhead squat -Build to a heavy 5 reps. Repeat your heaviest weight 1-2 more times. A2 - Half kneeling med ball punch throw - 3 x 6/side Strength 2 B1 - [...]

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