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Old City’s Whole-30 Challenge!
What are your 2017 New Year's Goals? Better health? Lose weight? Finally get control of your food and diet? If these goals sound familiar, keep reading! We have a program that will help you start [...]
The week ahead… January 9th
Hey Old Cityzens! I hope you stayed warm this weekend! I ventured outside this morning for a run, making sure to layer up properly, and had a great time. Don't let the cold scare you [...]
Why Track Your Workouts?
Why Track Your Workouts? “New year, new you” is an all too common phrase this time of year as thousands of people embark on new challenges, some which include fitness and weight loss goals. But [...]
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 [...]
WOD
3/19/2024
Strength A1 - Bench press - 5-3-3-1-1* *1 sec pause at the chest 1st rep every set A2 - Gorilla Rows - 3 x 8/arm Workout 10 min AMRAP 12 Wall balls (20/14#) [...]
3/18/2024
Strength 1 A - Power clean + hang squat clean - Build to a heavy double of the complex in 10 minutes B - EMOM x 10 - Every minute on the minute, do one [...]
3/17/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. **No Gainz Club today. Jason is out of town** See you tomorrow!
3/16/2024
Strength 1 A1 - Deadlift -3 x 3 *Deadstop deadlifts. *Take about 4 sets to build up to a heavy 3 reps and repeat that weight 3 times. A2 - Collapsed hip extension -4 x [...]
3/15/2024
Open Workout 24.3 All for time: 5 rounds of: 10 thrusters, weight 1 (95/65) 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 (135/95) 7 bar muscle-ups Time cap: 15 [...]
3/14/2024
Workout 4 RFT 50 Air squats 400m run 30 Sit ups 20 Burpees *2 min rest between rounds *Score is total time after final round of burpees Mobility Foam roll quads - 2 min/leg Scorpion [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!