11/13/2018
Strength Deadlift Heavy 5 Workout EMOM x 10 7 Push ups 7 Front squats - 115/75 (135/95) Rx+ **Looks familiar - power lift to a [...]
The week ahead.. November 12th
Hey Old Cityzens! First off, reminder that we have our regular schedule of classes on Monday, November 12th. It is the observed federal holiday [...]
11/12/2018
Strength Power clean Heavy 2 "Armistice" 11 min AMRAP 11 Power Cleans (135/95 lb) 11 Burpees Over the Bar 19 Deadlifts (135/95 lb) 18 Pull-Ups [...]
11/11/2018
"Holleyman" 30 Rounds For Time 5 Wall Balls (20/14 lb) 3 Handstand Push-Ups 1 Power Clean (225/155 lb) **U.S. Army Staff Sergeant Aaron N. [...]
11/10/2018
Workout 30 min Partner WOD 500m row 20 dball shoulder - 100/60 20/16 cal bike 100m suitcase carry - 53/35 (50R/50mL) **Partner workout to start [...]
11/9/2018
Strength 1 Deadlift Heavy 5 Strength 2 Pendlay Row 8-8-8 CashoutWOD 5 RFT 7 Sumo deadlift high pull - 115/75 7 Thrusters - 115/75 **Pull, [...]
11/8/2018
Strength EMOM 12 1 - Strict Press 1x5 2 - ME Pullups 3- ME Plank 4-Rest Workout 4 RFT Run 200m 10 Push ups, with [...]
11/7/2018
Strength Snatch Heavy 2 Workout 15 min AMRAP 20 Lateral hops 10 Power snatch - 95/65 20 Lateral hops 10 Hang power snatch 20 Lateral [...]
11/6/2018
Workout 20 min AMRAP Bike cal - 15/12 10 Dips 15 Box jump - 24/20 20 Amer KB swings - 53/35 **Simple, yet effective. Nothing [...]
The week ahead.. November 5th
Hey Old Cityzens! Okay.. so *now* it's officially Fall. We're over and done with Halloween, we've made it through the time change, the leaves [...]