1/17/2018
Strength 1 Back squat 3-3-3-3-3 (heavy 3) Strength 2 Push press 2-2-2-2-2 (heavy 2) Cashout 8 min Max Turkish Get ups - 53/35 Rx+ - [...]
Episode 3 – Liam McLaughlin: Mindset, Positivity, and Performance
For those of you who don't know, our afternoon is losing a dear friend and an amazing #oldcityzen. Liam McLaughlin is leaving us for the brighter [...]
1/16/2018
Workout “OPEN 11.5” As Many Reps as Possible in 20 minutes 5 Power Cleans (145/100 lbs) 10 Toes-To-Bars 15 Wall Balls (20/14 lbs) *As I [...]
The week ahead.. January 15th
Hey Old Cityzens! I hope you had a great weekend. I have a lot of info for this week - JAM PACKED! - and want [...]
1/15/2018
**REMINDER -- REGULAR CLASS SCHEDULE TODAY** Strength Halting snatch deadlift with 1 sec pause below kneecaps (2nd position in the video) *Build to a Heavy [...]
1/14/2018
**REMINDER -- NO 5:15PM CLASS OR 6:30PM YOGA. THE HERO WOD CAN BE PERFORMED AT OPEN GYM** "Paul Pena" 7 rounds, each for time of: [...]
1/13/2018
Workout 20 min AMRAP 10 Push ups 20 Thrusters - 65/45 40 Double unders **So here's our second workout of the week with no strength [...]
1/12/2018
Strength Deadlift 5-5-5-5-5 Workout 10-8-6-4-2 Power clean - 155/105 Chest to bar Pull ups 1 Wall walk after each round *So one thing to point [...]
1/11/2018
Strength 1 Front squat 5-5-5 Strength 2 Push jerk 2-2-2-2-2 Cash out Set a clock for 9 minutes and, with a 135/95# barbell, complete: 60 [...]
1/10/2018
Strength Hang power clean 3-3-3-3-3^ ^Heavy 3 3-person Team Workout 5 rounds 1 min Bike Max Wall balls - 20/14 Dball hold - 100/60 *The [...]