4/1/2018
CLOSED! NO CLASSES! NO JOKE!
3/31/2018
Clean and jerk - 1RM Snatch - 1RM **Can't make the Oly meet Saturday afternoon? No sweat! Find your maxes in class. This is what [...]
3/30/2018
Strength Front squat 3 x 5 @ 50% or Heavy 3 Workout 12 min AMRAP 4 Turkish Get up - 53/35 (2/2) 8 Pistols - [...]
3/29/2018
Workout 30 min AMRAP 50 Air squats 40 Sit ups 30 KB Swings - 53/35 20 Hand release push ups 10/7 cal bike **Long workout [...]
3/28/2018
Strength 1 Clean + 2 jerks @ 60% 1RM or heavy complex Strength 2 BB Bent over rows 3 x 8 AHAP Cashout WOD 8 [...]
3/27/2018
Strength Good morning 3 x 8 - 40-50% squat 1RM Workout 12 min AMRAP 28 Double unders 14 Single DB Power clean + Jerk - [...]
The week ahead.. March 26th
Hey Old Cityzens! Phew!!! The CrossFit Open is OVER!! Well, not officially as you have until Monday night to get your scores in and Tuesday [...]
3/26/2018
Strength Snatch + 2 Overhead squats 50% of 1RM or heavy complex Workout 4 RFT 20 OH Lunges - empty BB 20 Dips 200m run [...]
3/25/2018
“Snapper” (Sean typing here:) This workout is in honor of Mike Marriott, one of my very first CrossFit coaches way back in 2009 at CrossFit [...]
3/24/2018
Strength Power snatch + Overhead squat heavy single Workout 2-4-6-8-10 Dbl KB clean Dlb KB lunge (total steps, alternating) Single KB Snatch (per arm) Rx [...]