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The week ahead… January 2nd
Happy New Year, Old Cityzens! I hope everyone had a great holiday and enjoyed some time away from the gym. A break from the weights is a chance to reset the body and come back [...]
The week ahead.. December 26th
Happy Holidays Old Cityzens! First off, reminder that there are some minor changes to the schedule this week starting Monday through next Monday. See the full schedule HERE on the website. We will be back [...]
The week ahead.. December 19th
Old Cityzens! Here we go! Another week! First off, reminder that this is a holiday week and there are a few minor changes to the schedule, but not until the end of the week. See [...]
The week ahead.. December 12th
Wazzup Old Cityzens! What a great weekend! Thanks to all of those who made it out to the holiday party last night. Such a great time! First off, as it has become quite the discussion [...]
The week ahead.. December 5th
Hello Old Cityzens! Full steam ahead into the holiday season! First off.. please read these posts as they provide more than just a glimpse into what is in store for the week. The intent is [...]
The week ahead.. November 28th
Old Cityzens! Hope you all had a great Thanksgiving and are ready to burn off all that pie and stuffing from the holidays. Here's a quick preview on the week to come. Monday - What [...]
WOD
1/7/2024
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 11:30am - check out The Phoenix website for more information, or reach out to Coach Jack. See you [...]
1/6/2024
Strength A1 - Sumo deadlift -5-5-5-5 *Build to a heavy set of 5 reps leaving 1-3 reps in the tank. A2 - Frog pumps - 4 x 12 Workout 5 RFT 8 Step [...]
1/5/2024
Strength A1 - Back squat -5-5-5-5 :: 3 sec neg on each rep *Build up to a heavy 5 reps while taking 3 seconds to get to the bottom of the squat on each rep. [...]
1/4/2024
Workout 20 min AMRAP 500m row 40 Double unders 30 KB Swings* (53/35) 20 Burpees *The height of the swing is up to the individual. However, this is a good opportunity to challenge yourself to [...]
1/3/2024
Strength A1 - Close grip floor press -5-5-5-5-5 *Leave 1-3 reps in the tank. A2 - Powell Raises -4 x 8/arm Workout 3 rounds of 3 min AMRAP 4 Pull ups 6 Hang [...]
1/2/2024
Strength 1 A1 - High hang power snatch -Build to a technically sound 3 reps in 15-20 min A2 - Chest supported seal rows -4 x 10 Strength 2 B1 - Romanian deadlifts -4 x [...]
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