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The week ahead.. January 16th
Hey Old Cityzens! I apologize for the delay in this posting. I was out "regularly learning and playing new sports". Check out this blog post about CrossFit's Theoretical Hierarchy of Development. Also, registration for the [...]
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 [...]
WOD
4/25/2024
Strength A1 - Front squat -4 x 3 @ 85% *As with the deadlifts, fewer reps, but heavier than last week. Also no tempo work. A2 - Lateral band walks -4 x 10/both directions [...]
4/24/2024
Workout “Barbara” 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 minutes Rest *Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, [...]
4/23/2024
Strength A1 - Deadlift -4 x 3 @ 85% *deadstop A2 - Straight leg hip abduction -3 x 8/side **This is fewer reps than last week, but slightly heavier. Workout 21-15-9 Hang power [...]
4/22/2024
Strength 1 A1 - Overhead squat -Build to a heavy 5 reps. Repeat your heaviest weight 1-2 more times. A2 - Half kneeling med ball punch throw - 3 x 6/side Strength 2 B1 - [...]
4/21/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. - Gainz Club at 11am. Check out 7am Matthew and his band Ardmore at the NE Library where they'll [...]
4/20/2024
Strength A1 - Bench press - 5 x 4* @ 80% *1 sec pause at the chest 1st rep every set A2 - DB or KB pullover on medball -3 x 10 Workout [...]
PREPARING YOU FOR LIFE
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