12/15/2017
Fight Gone Bad! 3 Rounds For Total Reps 1 minute Wall Balls (20/14) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20") [...]
12/14/2017
Strength Deadlift 5 x 5 @ 75% Workout 12-9-6 reps for time of: Power Clean Front Rack Lunge (total - step backwards) Front squat Rx [...]
12/13/2017
Strength Bench press 5 x 5 @ 75% Workout 12 min AMRAP 2+ Handstand push up (HSPU) (scaling options) 5 Unbroken Push press - 155/105^ [...]
12/12/2017
Strength Back squat 5 x 5 @ 75% Workout 4 RFT 5 Man makers - 50/35 25 Ab mat sit ups (15 GHD) **As mentioned [...]
The week ahead.. December 11th
Hey Old Cityzens! WHAT A PARTY on Friday, eh?? Oh, lordy! And by the looks of the low turn out at open gym on Saturday, [...]
12/11/2017
Partner Workout^ 20 min AMRAP 35 Double unders 30 KB swings (Amer) - 53/35 25 Air squats 20 Chest to bar pull ups 15 KB [...]
12/10/2017
"Pearl Harbor 12.7.41" For Time 12 Ring Dips 7 Power Cleans (165/105 lb) 41 Double Unders 12 Ring Dips 7 Back Squats (165/105 lb) 41 [...]
12/9/2017
NO CLASS OPEN GYM ONLY FROM 11am - 1PM
12/8/2017
Strength/Skill/Technique Snatch pull + Hang power snatch + Overhead squat 1-1-1-1-1-1 Workout "Nancy" 5 RFT 400m Run 15 Overhead squats (95/65) Compare to 3/18/2017 **The [...]
12/7/2017
Workout Cash in - 1 min max call bike; 2 attempts 10 min EMOM, Dball carry (100/60) 1. 50 ft, 5 burpees 2. 100 ft, [...]