Member Spotlight Pet Edition – Roo Liso

Member Spotlight Pet Edition – Roo Liso

Tell us about yourself: My name is Roo, aka Roocifer 😈. I’m a lab mix rescued by my mom from the shelters. My favorite thing to do at the gym is play with my squishy yellow ball. So if you see it, paws off, it’s mine. How long have you been at Cityside? Mom started...

Programming – Block 5 Overview

Perform Duration: 4 weeks Strength Test: NA Conditioning Test: NA Objective:  Full-body sessions everyday (minimum 2 patterns), goal is general hypertrophy through higher weekly volume (target 15+ working sets/muscle group/week) Main lift(s) first, then supersets of...

Member Spotlight – Adam Bowers

Member Spotlight – Adam Bowers

Tell Us About Yourself: I'm originally from Lafayette, LA, but I've been in Houston for 10 years now. I won't ever consider myself a Texan, but I can accept being a Houstonian (Houston has been really good to me and I do love to bang screw). I'm still learning to...

Memorial Day MURPH

Memorial Day MURPH

On Monday, May 30th we will be running 2 heats of the workout Murph in memory of Navy Lieutenant Michael Murphy. Please reserve your spot below. 8:00 am 9:15 am "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant...

Programming – Block 4 Overview

PERFORM Duration: 8 weeks Strength Test: Work to 1RM squat clean, then max reps squat cleans in 2 minutes (70% of 1RM) Conditioning Test: 1000m run + 750m row + 40c bike Secondary Lifts: FS/BS, pushups, pullups Additional Work: ROMWOD sessions throughout the week...

Programming – Block 3 Overview

BLOCK 3 OVERVIEW PERFORM Duration: 5 weeks Strength & Conditioning Test: 10-9-8…3-2-1, Deadlifts (1.5*BW) + Push Press (0.75*BW/0.6*BW) + Cleans (0.75*BW) Secondary Lifts: Dips, Pull-ups, Lunges Additional Work: Cooldowns Block 2 made our legs stronger and...

Member Spotlight – Uvis and Megan

Member Spotlight – Uvis and Megan

Tell Us About Yourself: Uvis: 28 years old from from Valmiera, Latvia. Work for a trade shop as an operations analyst.  Have lived in Houston for 2.5ish years now. Megan: My name is Megan! I grew up in Enid, Oklahoma, I went to undergrad/grad school and swam...