The week ahead.. January 14th
Hey Old Cityzens! How about this SNOW!! It is January, and I love me some warm/mild temps, but it's nice to see some of [...]
1/14/2019
Workout 50-40-30-20 Wall balls - 20/14 KB Swings - 53/35 Burpees Sit ups ^45 min cap **Long workout is a perfect way to start the [...]
1/13/2019
"Josie" For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run [...]
1/12/2019
Workout 20min AMRAP 100m suitcase carry - 1-53/35 10 Handstand Push ups 12 KB hang clean & jerk - 53/35 (6 per side) **I've said [...]
1/11/2019
Strength 1 Power snatch + Overhead squat Heavy double Strength 2 Front squat 5-5-5 *Optional accessory work (for fun!) For time Weighted wall sit - [...]
1/10/2019
Strength Press Heavy 5 Workout 7 RFT 30 Double unders 10 Thrusters - 95/65 **These press workouts for 5 can be tough, sometimes frustrating that [...]
1/9/2019
Strength Deadlift Heavy 2 Workout 3 RFT 21 Lateral hops over the barbell (2=1) 15 Deadlifts - 135/95 9 Hang cleans - 135/95 **Another quick [...]
1/8/2019
Workout 6 min AMRAP 10/7 cal row 4 Dball shoulders - 100/60 6 Box jumps - 30/24 8 Pull ups Rest 3 min, repeat a [...]
The week ahead.. January 7th
Hey Old Cityzens! I hope you had another great weekend and spent some time outside. I feel spoiled with this awesome weather! As a [...]
1/7/2019
Strength Back squat Heavy 5 Workout 10 min AMRAP 1-2-3-4-5-6.. Burpees Dbl DB G2OH - 45/30 **Bringing back the 5s on a *few* of our [...]