The week ahead.. April 1st
Hey Old Cityzens! As the saying goes, "April showers bring May flowers". Let's hope the weather plays in our favor and we can enjoy some [...]
4/1/2019
Strength Push press Heavy 3 Workout "Double Karen"^ For time 300 Wall balls - 20/14 **A good day of pushing - upper and lower body. [...]
3/31/2019
"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 Men: [...]
3/30/2019
Strength Front squat Heavy 3 Workout AMRAP 3 minutes of: 30 Double-unders 7 Front Squats 135/95 -Rest 3 minutes & repeat 2x for a total [...]
3/29/2019
Workout "Filthy Fifty" For Time 50 Box Jumps (24/20) 50 Jumping Pull-Ups 50 Kettlebell Swings (53/35) or Russian style KB swing 50 Walking Lunges (total [...]
3/28/2019
Strength 1 Split snatch Heavy 1 Strength 2 Back squat 3x3 w/ 3 sec negative Optional cashout/accessory work Banded farmer's carry - 4x - down(fwd)/back(bkwd) [...]
3/27/2019
Strength Deadlift Heavy 5 Workout In 1 min, do 30 sec max call bike 30 sec dball hold at gut - 100/60 -Rest 2 min [...]
3/26/2019
Strength Bench press Heavy 8 Workout 6 RFT 4 Burpees 4 KB snatch - R (53/35) 4 Burpees 4 KB snatch - L (53/35) *rest [...]
The week ahead.. March 25
Hey Old Cityzens! We survived the Open! Phew!!Barely! Now it's back to our regularly scheduled programming on Friday.. until October. That's right. This was [...]
3/25/2019
Workout 30 min AMRAP 500m row 10 DB Push press - 50/35 10 DB Box step over - 20” - 50/35 10 Pull ups **How [...]