11/13/2019
Partner Workout 24 min AMRAP 15/12 cal Row 8 Box jumps (24/20) 4 Devils Press (50/35) **Partner workout day! Format is I-go-you-go. One person works [...]
11/12/2019
Strength Bench press Heavy 10 Workout 4RFT 200m run 10 KB thrusters (1-53/35) 10 KB snatches (1-53/35) *Alternate arms each round **Getting back to some [...]
The week ahead.. November 11th
Hey Old Cityzens! The 2020 CrossFit Open is in the books! It's done! We made it! It seems weird to call it The Open [...]
11/11/2019
**NORMAL CLASS SCHEDULE TODAY** Strength Deadlift Heavy 3 Workout "Armistice" 11 min AMRAP 11 Power Cleans (135/95) 11 Burpees Over the Bar 19 Deadlifts [...]
11/10/2019
"Abbate" For Time Run 1 mile 21 Clean and Jerk (155/105) Run 800 meters 21 Clean and Jerk (155/105) Run 1 Mile **U.S. Marine Corps [...]
11/9/2019
Strength/Skill Work Handstand push up skill work 15-20 min Workout 12 min AMRAP 10 Floor press (50/35) 10 Ring rows 100m Farmer’s carry (50/35) **Skill [...]
11/8/2019
Workout CrossFit Open Workout 20.5 For time 40 Ring muscle ups 80 calorie row 120 Wall ball shots (20/14) *Partition however you want. - 20 [...]
11/7/2019
Strengtht, Push press Heavy 3 Workout "Grace" For time 30 Clean and Jerks (135/95) **We saw push press on Tuesday as part of Bear complex, [...]
11/6/2019
Strength Back squat Heavy 5 Workout 40-30-20 KB Swing (53/35) Sit ups 10 Dball shoulder (100/60) **Simple day in concept - squat heavy, then do [...]
11/5/2019
Workout 5 RFT 50 Double unders 5 Bear barbell complex^ (135/95) ^1 BBC = Power clean, front squat, push press, back squat, behind the next [...]