11/22/2018
CLOSED! HAPPY THANKSGIVING!
11/21/2018
Workout For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings - 53/35 [...]
11/20/2018
Strength 1 Split snatch 2-2-1-1-1 Strength 2 "Westcoast Front squat" (cross your arms) 3 x 10 @ 30-50% 1 RM FS CashoutWOD 7 min AMRAP [...]
11/19/2018
Strength Press 5-5-5 Workout 4 RFT 3 DB TGU/side - 50/35 15 Goblet squats 10 Toes to bar **We've got a bit of a push/pull [...]
The week ahead.. November 19th
Hey Old Cityzens! I hope you had a great weekend. Big plans for the holiday week? I hope they include getting in the gym [...]
11/18/2018
"Jennifer" Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings (53/35) 20 box jumps (24/20) **Canadian 1st Class Constable [...]
11/17/2018
Workout For time 3 laps 40 Pistols (20 per leg) 30 Man makers - 45/30 20 Straight leg med ball sit ups - 20/14 2 [...]
11/16/2018
Strength Back squat Heavy 5 Workout 5 RFT 5 Handstand push ups (HSPU) 10 Cleans (155/105) **Keep adding weight to your lift as we do [...]
11/15/2018
Workout 30 min AMRAP 100 Double under 20 Dball - 100/60 5 Bar muscle ups (2x C2B/3x jumping) **Quite the doozy today, but a good [...]
11/14/2018
Strength 1 Push press + push jerk + split jerk Heavy single Strength 2 Weighted pull ups 5-5-5 ^No pull ups? Spend 12 min working [...]