The week ahead.. July 1st
Hey Old Cityzens! Oh man.. we made it to July.. barely, tho, right? I don't have a lot of announcements because we have the newsletter [...]
7/1/2019
Strength Front squat Heavy 3 Workout 3 RFT 21 Wall ball - 20/14 15 Burpee 9 Strict pull ups **We're starting off the week - [...]
6/30/2019
"Bradshaw" 10 RFT 3 Handstand push-ups 6 Deadlifts (225/155) 12 Pull-ups 24 Double-unders **Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, [...]
6/29/2019
Strength 4 x 10 aka "Hotel Work" EMOM 12 1. 1x10 DB Romanian deadlift AHAP 2. 1x10 Z Press 3. 1x10 DB Row Repeat 4x [...]
6/28/2019
Strength Handstand push ups (aka - get inverted) 15 Minutes Practice Goal 4-5 Working Sets of Strict HSPU or Scale Workout 12 min AMRAP 12 [...]
6/27/2019
Workout For Time: 21 Hang Power Snatches 3 Wall walks 200m Run 21 Overhead Squats 3 Wall walks 200m Run 15 Hang Power Snatches [...]
6/26/2019
Workout "Annie" 50-40-30-20-10 Double unders Sit ups ^12 min time cap Strength Deadlift Heavy 3 **Starting off the day with our 2nd benchmark girl WOD [...]
6/25/2019
Workout 1 min each Row - cal Burpees Amer. KB Swings - 53/35 Pull ups Dball shoulder - 100/60 1 min rest after completing all [...]
The week ahead.. June 24th
Hey Old Cityzens! *Spoiler - "Annie" on Wednesday* What an awesome weekend! Big shout out to Kayla, Rachel, Sean C, and Zack for reppin' [...]
6/24/2019
Strength 1 Back squat Every 6 Minutes for 3 Rounds 1 x 20 @ 40-50% 1RM Strength 2 Bent over row 3 x 10 **Kicking [...]