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The week ahead.. March 25th
Hey Old Cityzens! I hope everyone had great weekend and got to see some cherry blossoms. Spring has sprung, but it sure doesn't feel like it! **Brrrr!!**. And with all of the rain yesterday [...]
The week ahead.. March 18th
Hey Old Cityzens! Happy St. Patrick's Day! I hope everyone had great weekend and enjoyed some much needed R & R. CrossFit Open - complete! WE DID IT! We made it through the 3-week [...]
The week ahead.. March 11th
Hey Old Cityzens! Happy Week 3 - and final week - of the CrossFit Open! I hope everyone had great weekend, remembered to change their clocks again (so long that precious hour of sleep! [...]
The week ahead.. March 4th
Hey Old Cityzens! I hope everyone had great weekend and recovered from the Open workout Friday and/or Saturday. Ready for week 2?? What will we see this week? Wall walks? single under crossover? Toes [...]
The week ahead.. February 26th
Hey Old Cityzens! I hope everyone had great weekend and is well rested for this week, because it's a BIG week! CrossFit Open The global competition to find the fittest person on EARTH starts [...]
The week ahead.. February 19th
Hey Old Cityzens! I hope everyone had great weekend and braved the storm we had blow through Friday night!! Yeah, if you don't remember it, it's because it didn't happen! We had our one [...]
WOD
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 [...]
3/28/2024
Workout Benchmark Girl WOD "Fran" For time 21-15-9 Thrusters (95/65#) Pull ups *10 min time cap* Compare to 4/12/23 Click HERE to compare to 1/19/22, 2/19/21, 9/13/19.. and beyond!
3/27/2024
Strength A1 - Deadlift 3 x 5 @ 85% A2 - Frog pumps with DB - 3 x 15 Workout 8 RFT 8 Single arm DB Push press (right) (50/35) 8 Single arm [...]
3/26/2024
Strength A1 - Back squat -5 x 3 @ 85% A2 - "MJ" calf raises - 4 x 15 Workout For time 25-20-15-10-5 Double unders Air squats KB Swings (53/35) **Complete 25 reps [...]
3/25/2024
Workout 24 min AMRAP 20/15 cal row 10 Ring dips 4 Turkish Get-Ups/arm (50/35)
3/24/2024
REST DAY! Get outside and do something fun. Or just relax! - **NO yoga or Gainz this weekend** See you tomorrow!
PREPARING YOU FOR LIFE
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