12/1/2019
Open gym - 9AM - 11AM Gainz club - 11am - 12:30pm WODTrain - 3:30-5:00pm *Can be done during open gym "Rahoi" AMRAP [...]
11/30/2019
OPEN GYM ONLY 9AM-NOON
11/29/2019
OPEN GYM ONLY 9AM-11AM
11/28/2019
HAPPY THANKSGIVING!! **CLOSED** ..but go run a 5K. Or join your fellow Old Cityzens for a fun run. 9AM! Start to gather around 8:50, leave [...]
11/27/2019
Workout "Thanksgiving Sampler Platter" For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups (seated DB [...]
11/26/2019
Strength/Skill work Toes to bar EMOM work, coach's choice Workout 4 RFT 10 Dbl KB deadlift (70/53) 10 Dball shoulder (100/60) 10 DB step over [...]
The week ahead.. Thanksgiving week
Hey Old Cityzens! A short week, but a FUN week coming up. See the schedule listed below - TWICE! - so no excuses for [...]
11/25/2019
"The Shankle Complex" 30 min Work to a heavy complex of.. 1 Deadlift 3 Hang Clean Pulls 1 Hang Clean 2 Jerks ^Compare to 10/18/19 [...]
11/24/2019
"War Frank" 3 RFT 25 Muscle-ups 100 Squats 35 GHD situps ***Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 [...]
11/23/2019
Strength Deadlift Heavy 5 Workout 10 min AMRAP 10 Toes to bar 10 Sumo deadlift high pull (SDLHP) (95/65) **Back to the heavy barbell! We [...]