The week ahead.. October 1st
Hey Old Cityzens! It was great to see so many people at the picnic today. There was some cornhole, Spikeball, frisbee, getting the frisbee [...]
10/1/2018
Workout 25 min AMRAP 10 Handstand push ups 20 Dbl KB Deadlifts- 70/53 20 Pull ups 30 Sit ups **This is a special workout today, [...]
9/30/2018
"Jack" 20 min AMRAP 10 Push press (115/80) 10 KB Swings (53/35) 10 Box jumps (24/20) **Army Staff Sgt. Jack M. Martin III, 26, of [...]
9/29/2018
Workout For time 1 round 100 Double unders 50 KB swings - 53/35 25 Burpees Then, 2 rounds of 80 Double unders 40 Gob squats [...]
9/27/2018
Strength 1 Glute bridges 4 x 5 @ 8/10 RPE Strength 2 Back squat Heavy 8 Cashout WOD For reps + time Tabata air squats [...]
9/27/2018
Strength EMOM x 12 1 - ME Strict Chin Ups 2 - Hollow Holds/Rocks/Dead Bug 3 - 5 Squat Jump @ 30% 1 RM Back [...]
9/26/2018
Strength High hang clean + Front squat + Jerk Heavy 2 of the complex Workout 4 RFT 20 Lateral hops 15 Hang power clean - [...]
9/25/2018
Workout 30 min AMRAP 500m row 15 Chin ups 20 Dball shoulder - 100/60 **One of two long workouts this week, and it's a doozy. [...]
The week ahead.. September 24th
Hey Old Cityzens! Bummer that the potluck was rained out on Sunday. However, it has been rescheduled to one week from today on September [...]
9/24/2018
Strength Front squat Heavy 2 Workout 12 min AMRAP 100m Waiter’s walk (1-53/35) 15 burpees 20 Amer KB swings - 53/35 **Starting off the week [...]