Hey Old Cityzens!

I hope everyone had great weekend and got to see the cherry blossoms at some point. If not, what a great weekend to just get outside before it starts to get too hot!


See the workouts – before and after

Wondering if you need to bring your jump rope or weight lifting shoes? Here’s how you can see the workouts before you get in the gym and plan ahead.

Every week a preview of the workouts for the week can be found on our main blog page. This gives you a preview of the workouts for the week with specific days listed for strength, and hints on the WODs. There is also mention of schedule changes, upcoming events, competitions, etc. This is posted every Sunday around 6:42.

On the WOD page, you’ll see the workout for the day posted. The Daily WOD gives you more insight to the workout that day, and includes links to the movements since it can vary from other versions you might find online (man maker, Curtis-P, 3-position clean, etc), tips on pacing, how many rounds you should get or the time range you should finish in, ways to scale the workout to meet those rounds/times, etc. This is posted every day at 6:49pm.

The workout is also posted on the ZenPlanner app, but you miss out on all this additional information.

And at the end of the day, check our Twitter page to see a picture of the WhiteBoard and how others fared during the workout.

And weekday mornings you’ll see in our Instagram stories how the AM folks did on the workout with results posted from the 5/6/7am classes.

Is there anything else you’d like to see on the website or app? Let us know!

 

Let’s see what’s coming up THIS week..

*Lots of grippy stuff and triplets!*
 

Monday – Double strength day with hang cleans, weighted ups, and landmine presses.

Tuesday – Bench press for 5/3/2 reps, followed by double unders, snatches, and push press.

Wednesday – Old City Benchmark WOD #3 – “The Chief”.

Thursday – Barbell reverse lunges with a fast running, swing, box jump triplet

Friday – Deadlifts followed by knees to elbow and weighted step overs for time.

Saturday – Partner workout with rowing, thrusters, and dips.

Sunday – Rest Day! Phew! We also have Yoga at 10am and Gainz Club at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!
-Jen