The week ahead.. April 23rd
Hey Old Cityzens! Spring is coming, right? Oh man, it's teasing us! But you KNOW that once it starts getting warm/hot, conversation is going to [...]
4/23/2018
Workout 22 Min AMRAP 10 Pull ups 15 Gob. Squats (53/35) 20 KB Snatch (10/arm, broken up however) 25 KB Swings **Looks pretty simple, right? [...]
4/22/2018
"Santiago" 7 RFT 18 DB hang squat cleans - (35/25) 18 Pull-ups 10 Power cleans - (135/95) 10 Handstand push-ups **U.S. Army Sergeant Anibal Santiago, [...]
4/21/2018
Workout For time 5 Pistols ea leg 10 Ring Rows 20 Pushups 30 Shoulder to overhead (S2OH) (95/65) 40 Clean and Jerks (95/65) 30 S2OH [...]
4/20/2018
Strength 1/Skill/Technique Split snatch 3-2-1-1-1 - Heavy single Strength 2 Single arm Z-press 5x5 per arm + 3xME bar hang Cashout WOD 5 Min AMRAP [...]
4/19/2018
Strength Weighted carry - SINGLE ARM Overhead Kettlebell carry -4xME in 90 seconds, rest 90s -rotate hands each time - 5m turns - RX 53/35 [...]
Episode #13 – Amy Rzepka: Empower Yourself
Amy Rzpeka is a mom of two, a wife, a professional, and and all around wonderful person. This conversation dives into the importance of taking [...]
4/18/2018
Strength Box squat *Heavy 3 Workout 10 Rounds for Time 1 Power Snatch (185/125) 3 Overhead squat 5 Deadlifts *We did box squats to a [...]
4/17/2018
Workout 20 Min AMRAP 5 Man Makers - 50/35 10 Toes to bar 400m run *Three 'simple' movements, yet still a complex workout. The Man [...]
The week ahead.. April 16th
Hey Old Cityzens! Oh man.. what a weekend! We got a taste of summer/spring.. or whatever season decides to show up next, then it turns [...]