Blog

Nutrition for Life

(with a lot of help from Dr. Mike T. Nelson) The most common goals in any gym are to lose a few pounds, gain some muscle, and look/feel better. There are seemingly endless resources and [...]

The week ahead.. February 27th

Phew! Well, we got 17.1 out of the way. Heckuva way to start the 2017 CrossFit Open! Do you think that's the last of the dumbbells or do you think they might show up in [...]

Ultra Running with Jen – Race Schedule

So the racing schedule is shaping up nicely. I'm just over a month post-WTF 50k and training has been going well. I'll detail that a little later, but first I wanted to give a rundown [...]

The week ahead.. February 20th

Hey Old Cityzens! Here we go!! The start of the CrossFit Open THIS week! If you haven't already, be sure to sign up and check out the daily video with Katie as she describes what [...]

By Katie Rutterer It’s time for the CrossFit Open! What’s that? It’s a 5-week competition where you get to compete with people all around the world as one big CrossFit community event! It can be [...]

The week ahead.. February 13th

The week ahead.. February 13th

Hey Old Cityzens! BIG things coming up in the next few weeks. Yuge things! First off, we have the President's Day event THIS Saturday, February 18th. We'll be leaving from the gym at 10am (get [...]

WOD

3/11/2024

Workout 7 min AMRAP (12.5) 3-6-9-12.. Chest to bar pull ups Thrusters (95/65) **Rest 7 minutes** 7 min AMRAP (13.4) 3-6-9-12.. Clean and jerks (135/95) Toes to bar

3/10/2024

REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -Gainz Club at 11am See you tomorrow!

3/9/2024

Strength A1 - Back squat -3-3-3-3 *2 sec tempo down every rep A2 - Lateral band walks -4 x 10/left and right Workout 10-9-8-7-6-5-4-3-2-1 Sumo deadlift high pull (95/65) Hang power snatch (95/65) [...]

3/8/2024

CrossFit Open WOD 24.1 20 min AMRAP 300-meter row 10 deadlifts (185/125) 50 double-unders Check out the CrossFit Games Website for the workout and movement standards.

3/7/2024

Strength A1 - Bench press -3-3-3-3* *1 sec pause at the chest on the 1st rep every set. *Increase the weight on the bar each set. A2 - DB Pullover on med ball -4 [...]

3/6/2024

Strength 1 A - Power clean and jerk - Build to a heavy double of the complex B - EMOM x 9 - 3 reps - power clean and jerk *Every minute on the minute [...]

PREPARING YOU FOR LIFE

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