12/1/2017
Strength Front squat 5-75% 3-80% 3-85% 1+ 95% Workout 5 RFT 10 Dball shoulders (100/60) 10 Box jumps - 30/24 **Picking things up, and putting [...]
11/30/2017
Strength/Skill/Technique Hang power snatch + Overhead squat + Hang squat snatch 1-1-1-1-1-1 Workout CrossFit Open Workout 14.1 Complete as many rounds and reps as possible [...]
11/29/2017
Workout 20 min AMRAP 2 rounds “Cindy”^ 1 round “DT”+ ^"Cindy" 5 Pull ups 10 Push ups 15 Air squats +"DT" 12 Deadlifts 9 Hang [...]
11/28/2017
Strength Deadlifts 5 - 70% 5 - 75% 3 - 80% 3 - 85% 2 - 85% Workout 12 rounds 15 sec Wall Ball - [...]
The week ahead.. November 27th
Hey Old Cityzens! I hope you enjoyed the holiday, maybe spent the time away or with family, but are ready to get back at it. [...]
11/27/2017
Strength Bench press 5 - 70% 5 - 75% 5 - 80% 3 - 85% ** Each set is followed by a set of single [...]
11/26/2017
"War Frank" Three rounds for time of: 25 Muscle-ups 100 Squats 35 GHD situps **Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November [...]
11/25/2017
Strength Back squat 3-70% 3-75% 3-80% 3-90% 3-90% Workout In 3 min, do 250m row 10 Pistols (5/5) Rest the remaining time Complete a total [...]
11/24/2017
OPEN GYM 9-11am "Thanksgiving Sampler Platter" **Optional workout** For time.. 5 rounds of 5 Pull ups 10 Push ups 15 Air squats Then, 4 rounds [...]
11/23/2017
HAPPY THANKSGIVING! CLOSED! RUN A 5K! 9AM AT OLD CITY. BE THERE!