12/1/2016
Workout 20 min AMRAP 3+ Toes to bar 2+ HSPU 1 Rope climb *Bear crawl length of the gym after each rope climb
11/30/2016
Strength Press 5 x 3 Workout 30-20-10 Hang power snatch (95/65) Dips 15-10-5
11/29/2016
Strength Back squats 5 x 3 Workout 12 min AMRAP 15 Dbl KB swings (53/35) 10 Dbl KB cleans 10 Pistols (5/5)
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 [...]
11/28/2016
DB Chipper 100 Lunges 80 Renegade rows 60 Sit ups 40 Floor press 20 Hang squat cleans 10 Man makers Rx - 45/30 **Compare to [...]
11/27/2016
Open Gym 9 - 11am "Blake" 4 RFT 100 foot Walking lunge with 45# plate OH 30 Box jump (24/20) 20 Wallball (20/14) 10 Handstand [...]
11/26/2016
Open Gym! 9-11am Come in and make up a workout, work on technique, squat, etc!
11/25/2016
Workout Overhead squat 3-3-3-3-3 Snatch balance 2-2-2-2-2 Hang squat snatch 1-1-1-1-1 **This is NOT a max effort day, but a chance to work on these [...]
11/24/2016
Happy Thanksgiving, Old Cityzens! I hope you're prepared!!
11/23/2016
Strength Deadlift 5 x 3 Workout 10 RFT 7 Sumo deadlift high pulls 7 Front squats 7 Push jerks Rx - 95/65