5/23/2019
Workout For time Cash in - 400m med ball run, then 21-18-15-12-9-6-3 KB Swings - 70/53 Box jumps - 24/20 Med ball sit ups - [...]
5/22/2019
Strength Front squat Heavy 5 Workout AMRAP 12 10 Burpee to plate 8 Plate G2OH 6 OH forward lunge (per leg) Rx - 45/25 **Today [...]
5/21/2019
Workout 4 RFT 400m run 5 Bear complex (135/95) 15 Toes to bar **A pretty simple day. I would say this is three movements, but [...]
The week ahead.. May 20th
Hey Old Cityzens! First off, reminder that NEXT Monday is Memorial Day, and we only have 2 classes on the schedule - 9AM and [...]
5/20/2019
Strength 1 Back squat Every 5 Minutes for 4 Rounds 1 x 10 @75% 1RM Strength 2 Romanian Deadlift (RDL) 3x12 (lighter and fast) *while [...]
5/19/2019
"Bull" Two rounds for time of: 200 Double-unders 50 Overhead squats (135/95) 50 Pull-ups Run 1 mile **U.S. Marine Corps Captain Brandon "Bull" Barrett, [...]
5/18/2019
Strength Press + Push press 3x5 Press @ 80% 1 RM Press + ME PP Workout 5 RFT 2 Wall walks 4 Dball shoulder (per [...]
5/17/2019
Workout 30 min AMRAP 50 Double unders 40 Air squats 30 KB Swings - 70/53 20 Pull ups 100m KB suitcase carry - 70/53 **Here's [...]
5/16/2019
Strength Power clean Heavy Touch and Go 3 + 3 Front squats Workout 12 min AMRAP 2+ OTB Burpees (1=1) 2+ Cleans - 135/95 **This [...]
5/15/2019
Workout "Diane" 21-15-9 Deadlift (225/155) Handstand push ups ^12 min time cap Skill Work EMOM x 7 1. Gymnastics movement 2. Barbell movement *A total [...]