The week ahead.. April 22nd
Hey Old Cityzens! I hope you had a great weekend, a great holiday, and a great spring break for those of you with kids [...]
4/22/2019
Strength Power snatch Heavy Touch and Go 5 3RFT 30 Lateral hops over the barbell (OTB) (total) 7x (1 Hang power snatch + Power snatch [...]
4/21/2019
CLOSED. NO CLASSES ALL DAY. HAPPY EASTER!
4/20/2019
Strength Box step up* 3x20 - AHAP with good form. *Back Rack + Face Away from Rig (only time allowable). BOX AS LOW AS NEEDED. [...]
4/19/2019
Strength 5 Press + ME Push Press @ 60% 1 RM Press 3x through Workout 5 RFT 250m row 20 air squats 10 DB Snatch [...]
4/18/2019
Workout 10-9-8-7-6-5-4-3-2-1 Ring dips 5 DB hang cluster - 50/35 35 Double unders **First off, let me explain the rep scheme if it doesn't make [...]
4/17/2019
Strength Power clean Heavy 5 - Touch 'n Go Workout 10 min EMOM 6 Hand release push ups 1 Power Cleans 185/135 Rx+ - 225/155 [...]
4/16/2019
Workout 24 min AMRAP 8 Wall balls - 30/20 12/7 - Bike cal 8 Strict pull ups 200m Run 8 Box jumps - 30/24 **Okay, [...]
The week ahead.. April 15th
Hey Old Cityzens! I think it goes without saying that I need to start off this post with a HUGE shoutout to our Old [...]
4/15/2019
Strength 1 Back squats Every 5 Minutes for 4 Rounds, 1x8@75% Strength 2 Bent over rows 3 x 8 - As heavy as possible (AHAP) [...]