6/14/2017
Workout 10 RFT 100m run 3 Hang power cleans - 135/95 6 Lunges - 135/95 (3/3) 9 Box jumps (24/20")
6/13/2017
Strength Bulgarian Split squats 4 x 7 reps (1 set every 90 sec) Single leg RDL 4 x 4-7 reps (1 set every 90 sec) [...]
The week ahead.. June 12th
Hey Old Cityzens!... and hopefully greetings to some New Cityzens! What a great week, huh?! It was awesome to see so many people at the [...]
6/12/2017
Workout "Elizabeth" 21-15-9 Cleans (power) - 135/95 Dips *12 min time cap* Strength (following the WOD) 20 min to build to a heavy complex 1 [...]
6/11/2017
Workout 7 Bear Complex (135/95) 50 Double unders (DU) 5 Bear Complex (155/105) 50 DUs 3 Bear Complex (185/135) 50 DUs
6/10/2017
11AM - Friends and family workout *No 9AM, 10AM class, or open gym*
6/9/2017
Partner WOD! One partner works while the other rests. Complete this chipper: 400m Run w/ 1 med ball (both partners at the same time, P1 [...]
6/8/2017
Strength Press 1-8 @ 65% 1-6 @ 75% 2-4 @ 85% 1-4 @ 90% Workout 5 - 4 - 3 - 2 - 1 Squat [...]
6/7/2017
Strength Back squat 1-8 @ 65% 1 -6 @ 75% 2-4 @ 85% 1-4 @ 90% Workout 12 Min AMRAP 10 Russian KBS (70/53) 1++ [...]
6/6/2017
Workout 20 Min AMRAP 400M Run 10 Deadlifts (225/155) 15 sit ups (10 GHD SUs for Rx+) New Cityzen WOD (workout of the day) 20 [...]