12/24/2017
OPEN GYM ONLY FROM 9-11AM not sure what to do?? HERO WOD "Roy" Five rounds for time 15 Deadlifts - 225/155 20 Box jumps - [...]
12/23/2017
12 Days of Christmas WOD For time 1 Turkish Get Up – total – 53/35 2 Pistols – per leg 3 Dips 4 V ups [...]
12/22/2017
Strength Deadlift 5 x 3 @ 85% Workout For time 800m run 40 Dball shoulders - 100/60 **Who doesn't love deadlift day, RIGHT?? C'mon.. picking [...]
12/21/2017
Strength Bench press 5 x 3 @ 85% Workout 12 min AMRAP 1+ DB floor press 1+ DB Renegade row 1+ DB Shoulder to overhead [...]
12/20/2017
Strength Back squat 5 x 3 @ 85% Workout Hanukkah WOD 8 Rounds For Time 1 - Deadlift (95/65#) 2 - Power cleans 3 - [...]
12/19/2017
Workout 7 rounds, 30 sec work, 30 sec rest 1: 30 sec max Toes to bar 2: 30 sec max unbroken Clean and Jerk - [...]
The week ahead.. December 18th
Hey Old Cityzens! We're coming down to the wire with the holidays on the horizon. Actually, Hanukkah ends on Wednesday while the Winter Solstice starts [...]
12/18/2017
Strength Front squats 5-65% 5-70% 5-75% 5-80% Workout 10-9-8-7-6-5-4-3-2-1 DB snatch (per arm/alternating) - 50/35 Box jump - 24/20 1-2-3-4-5-6-7-8-9-10 **For the workout, you alternate [...]
12/17/2018
"Victoria" 5 RFT 10 Thrusters (95/65) 14 Box Jumps (24/20) 12 Sumo Deadlift High Pulls (95/65) 12 Burpees 27 KB Swings (53/35) **Victoria Soto was [...]
12/16/2017
Strength Hang squat clean 2-2-2-2-2 Workout 15 min AMRAP 200m run 10 burpees 5 DB hang clusters - 45/30 **Unlike the main lifts this week, [...]