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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
4/3/2024
Workout Old City Benchmark WOD #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 10/16/23 Click [...]
4/2/2024
Strength A1 - Bench press -3 x 5 @ 75% *1 sec pause at the chest on the 1st rep every set A2 - Powell Raises -3 x 10/arm Workout 3 RFT 50 [...]
4/01/2024
Happy April Fool's Day! **Monday's actual workout - not a 10-mile run** Strength A1 - Front squat -5-5-5-5* *Tempo of 3 down, 1 sec pause at the bottom on the [...]
3/31/2024
REST DAY! Get outside and do something fun. Or just relax! - NO YOGA OR GAINZ CLUB TODAY. See you tomorrow!
3/30/2024
Strength A1 - Bench press -5 x 3 @ 85%* *1 sec pause at the chest on the first rep of every set A2 - DB pullover on med ball -4 x 10 [...]
3/29/2024
Strength 1 A1 - 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 [...]
PREPARING YOU FOR LIFE
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