6/1/2018
Workout 18 min AMRAP 30 KB swings (53/35) 25 KB Snatch (ea arm) 20 Wall Ball Shots **A nice 'sexy metcon' to end the work [...]
5/31/2018
Strength 1 Deadlift 85% x 2 Strength 2 Deadlift 70% 3x3 (120s Rest) Cashout 6 Min AMRAP Max DB Hang Squat Cleans (45/30) -or use [...]
Episode #16 – Rachel Cook: Consistency Through Routine
Rachel is literally the most consistent person in we have in the gym. We chat a lot about everything in this podcast from nutrition and [...]
5/30/2018
Strength Romanian deadlifts 5-5-5 AHAP Workout 6 Min AMRAP 10 Burpees 30 Double unders -rest 3 min- 6 Min AMRAP 10 D Balls to Shoulder [...]
5/29/2018
Strength Push press Heavy 5 Workout 4 Rounds for Time 10 Hang Squat Cleans (135/95) 100m Farmers Carry (2x53/35) **What a great way to follow [...]
The week ahead.. May 28th
Hey Old Cityzens! Quick reminder about the schedule for tomorrow. We'll only be doing the workout Murph during two classes - 8AM and 930AM. One [...]
5/28/2018
CLASS TIMES 8AM 930 "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael [...]
5/27/2018
9AM OPEN GYM 11AM GAINZ CLUB *NO 515 CLASS. NO YOGA** "Chelsea" EMOM 30 5 Pullups 10 Pushups 15 Squats **A nice little warm up [...]
5/26/2018
Workout 5 Man Makers (2x45/30) 20 DB Renegade Rows 30 Sit Ups 40 Air Squats 50 Burpees 40 Air Squats 30 Situps 20 DB Renegade [...]
5/25/2018
Strength 1 Deadlift 80% 3 x 3 Strength 2 - Speed Set 65% 3 x 3 (every 2 min) Cashout WOD 5 Min AMRAP 2++ [...]