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The Week Ahead – 02/03/25
Friends, The week ahead and commentary: Monday - Keep it simple yet challenging... Medium distance AMRAP with Squat Clean at 185/125, chest to bar pull-ups or bar muscle up option, and 200m run. Prior to [...]
The Week Ahead – 1/27/25
Friends, Looks like some above-freezing temps, so we'll start the week getting back outdoors. The week ahead: Monday - Strength is Floor Press and inclined seal row. Can you go heavier on floor Press than [...]
The Week Ahead – 1/20/25…
Team, Friends, Old Citzyens, I hope you're hanging in there... it's dark, icy, everybody is sick... but there's a ton of reason for excitement: the CrossFit Open starts on 2/27! I like to think we've [...]
The Week Ahead 1/13/25…
Team, Let's hit the new year running. Although not too literally... you can thank the snow. The week ahead: Monday - After talking about it for a bit, we've finally got pistols to start the [...]
The Week Ahead 1/6/25…
Friends, Looks like a decent snow storm coming through, so we've decided to cancel regular classes on Monday. For those that need to get their blood flowing, we'll have OPEN GYM from 10-12. Monday WAS [...]
The Week Ahead 12/30/24
Old City Family, Happy Holidays and Happy New Year, Another short-ish week, be sure to check our Facebook group and our in-gym whiteboard for holiday hours. In summary, only morning and noon on Tuesday, closed [...]
WOD
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STRENGTH A1 Core Strength EMOM 9 1 - 12 Superman Swimmer 2 - 12 Z Plate Front Raise 3 - 12 Plate Hold Leg Raise B1 Kipping HSPU Practice (1) 8 Minutes/3 Sets Practice WOD [...]
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STRENGTH A1 Bench Press (3) 5-5-3-3 A2 Supinating Bent Over Row (2) 4x8/Arm WOD 3 Rounds 20 Overhead Lunges (10/10)(1x53/1x35) 15 AbMat Sit-Ups 8 Double Push-Up Burpee 12 Minute Cap
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STRENGTH A1 Strict Press (1) 4x5 A2 Weighted Chin-Up (*) 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band WOD 6 Rounds 8 Deadlift (155/105) Run 200m rest 30s
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STRENGTH A1 Power Snatch 10 Minutes to Build to B1 B1 E2MOM x 10 (20 Minutes) 2 Power Snatch 3 Box Jump (30"/24") WOD 5 Rounds for Time Accumulate 60s Side Plank (30s/30s) 100" Farmer's [...]
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DOUBLE STRENGTH A1 Back Squat (1) 8-8-5-5 A2 Half Kneeling Med Ball Throw 4x8/Side B1 Bulgarian Split Squat 4x8/leg B2 Pause Australian Row 4x10* *Pause 1s at top
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Partner WOD You Go I Go 14 Rounds (7 Each) 4 Hang Power Clean (155/105) 3 Push Jerk (155/105) Run 100m Then (Divide However) 80 Ring Rows 100 DB Box Step Up (1x50/1x35) 120 DB [...]
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