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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 - [...]
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). [...]
WOD
6/11/2024
Strength A1 - Bench press -5 x 4 @ 80% A2 - Gorilla Rows -3 x 8/arm Workout Old City Benchmark #7 For time 1,000m row Compare to 4/8/24 Click here to [...]
6/10/2024
Strength A1 - Back squat -5 x 4 @ 80% A2 - Tib raises -4 x 10 Workout 10 min AMRAP 6 Box jump over (24/20) 12 KB Swings (53/35) 6 KB Lunges/total [...]
6/9/2024
REST DAY! Get outside and do something fun. Or just relax! And get your meals ready for the week. - Yoga at 10am. See you tomorrow!
6/8/2024
Strength A1 - Deadlift -4 x 4 @ 80% *deadstop with 2 sec to lower the bar to knees before setting it back on the ground. A2 - Straight let hip abduction -4 x [...]
6/7/2024
Strength 1 Hang power snatch - one each from the high hang, mid thighs, just below knees 2 x 2 2 x 2 2 x 2 2 x 2 *Complete the hang power snatch from [...]
6/6/2024
Workout Old City Benchmark #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 4/3/24 Click HERE [...]
PREPARING YOU FOR LIFE
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