9/1/2017
Strength Jerks 3-3-3-3-3 Workout 5 RFT 5 DB G2OH - R 5 DB OH Lunges 5 DB G2OH - L 5 DB OH Lunges 10 [...]
8/31/2017
Workout 20 min AMRAP 50 double unders 5 Front squats - 185/135 15 sec L-sit (rings/pull up/parallettes, etc) 20 Ab mat Sit ups *The challenge [...]
8/30/2017
Strength Deadlift 5 - 60% 3 - 70% 2 - 80% 2 - 90% 1 - 95% 1+ 95% Workout For time 12-10-8-6-4-2 KB clean [...]
8/29/2017
Strength Bench press 3 - 70% 3 - 75% 3 - 80% 3 - 90% Workout 4 RFT 12 Toes to bar 9 KB Snatches [...]
The week ahead.. August 8th
Hey Old Cityzens! Looks like the summer is winding down, but things are always heating up in the gym. Only a few announcements this week [...]
8/28/2017
Strength Back squat 5 - 60% 5 - 65% 5 - 70% 5 - 75% Workout 8 min AMRAP 5 Power cleans 5 Thrusters Rx [...]
8/27/2017
"Baz" 30 minute AMRAP 30 Double-Unders 8 Squat Cleans (155/110) 11 Hand Release Push-Ups **Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, serving with [...]
8/26/2017
"Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. **Compare to 11/19/16, [...]
8/25/2017
Strength Front squat 5- 55% 5- 60% 5- 65% 5- 70% Workout For time 100 Walking lunges 400m run 50 Single arm KB Thrusters (total) [...]
8/24/2017
Strength/Skill/Technique Snatch balance 3-3-3-3-3 Workout 10 min EMOM 10 lateral hops (total) 5 Hang snatch (unbroken) - 95/65 *Rx+ - hops as 2=1 and/or increase [...]