9/1/2019
**There is no evening HeroWOD class. This workout can be performed at open gym from 9-11am** "Ship" 9 RFT 7 Squat cleans (185/135) 8 Burpee [...]
8/31/2019
Strength Back squat Heavy 5 -Heavy 8 if you didn't squat on Wednesday Workout 10 min AMRAP 10 Pistols (5/5) (A few scaling options) 5 [...]
8/30/2019
Workout 5 RFT 21 Deadlifts - 135/95 15 Pull ups 9 Clean & jerk - 135/95 42 Double unders ^30 min cap Rx+ - 155/105 [...]
8/29/2019
Strength Press + Push press 3 x 5 @ 80% of 1RM + AMRAP Workout CrossFit Open Workout 15.4 8 min AMRAP of: 3 handstand [...]
8/28/2019
Strength Back squat Heavy 8 Workout 90s on/90s off x 5 7 Push ups 14 Amer KB Swings - 53/35 7 Jumping lunges (per leg [...]
8/27/2019
Workout 3 RFT 800m run 10 Bear complex (115/75)^ *5 burpee penalty for setting the bar down any longer than a touch and go rep [...]
The week ahead.. August 26th
Hey Old Cityzens! I hope you had a great weekend. We got a glimpse of Fall with some cooler temps Saturday and Sunday. I feel [...]
8/26/2019
Strength 1 Hang snatch 3-3-3 Strength 2 Romanian Deadlift (RDL) 3 x 8 Optional cashout/accessory work For time 100 Amer. KB swings - 53/35 **Starting [...]
8/25/2019
"Hotshots 19" 6 rounds for time of: 30 Squats 19 Power cleans (135/95) 7 Strict Pull-ups Run 400 meters **Nineteen City of Prescott (Arizona) firefighters, [...]
8/24/2019
Workout "Kelly" 5 RFT 400m run 30 Box jumps (24/20) 30 Wall balls (20/14) **Classic benchmark girl WOD that's not part of our regular rotation. [...]