10/1/2019
Workout 4 RFT 400m Run 5 Devils Press 10 DB Front rack Lunges 15 Toes to bar Rx - 50/35 **I expect to see lunging [...]
The week ahead.. September 30th
Hey Old Cityzens! We're wrapping up September, which means a whole new month of good things ahead! Keep an eye out for the October newsletter [...]
9/30/2019
Strength 1 Back squat 3 x 20 - 6 min rounds Strength 2Yates Row 3 x 8 Optional Cashout/Accessory work 3x 30 sec wall sit [...]
9/29/2019
"Riley" For Time Run 1.5 miles (6 laps) 150 burpees Run 1.5 miles (6 laps) *If you've got a weight vest or body armor, [...]
9/28/2019
Workout 7 Rounds: 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Rx - 135/95 **Starting off the weekend with a nice barbell workout. [...]
9/27/2019
Strength Push press Heavy 5 Partner Workout 12 min AMRAP 19 cal row AMRAP Wall balls (20/14) ^One person rows while the other does as [...]
9/26/2019
Strength Deadlift Heavy 5 Workout Every 3 min; work 2 min, rest 1 x 4 10 OTB burpees ME Power cleans @ 40-50% DL weight [...]
9/25/2019
Workout "Mary" Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups OR "Cindy" Complete as [...]
9/24/2019
Strength 1 Clean and Jerk 2-2-2 Strength 2 Weighted dips 5-5-5 or 3x ME Strict dips or dip technique/skill work Optional Cashout/Accessory work Partner ‘you [...]
The week ahead.. September 23rd
Hey Old Cityzens! What a great weekend for H Street Festival! Great turn out and great support from our members to help out with [...]