7/1/2020
Workout 20 min AMRAP 10 Push ups 15 calorie Row 30 Air squats Rx+ - wear a weight vest **Back to basics with push ups [...]
6/30/2020
Strength 1 Muscle clean + hang clean* (*power clean is an option) 2-2-2-2-2 Strength 2 Glute bridges 3x Max effort (ME) As mentioned in the [...]
The week ahead.. June 29th
Hey Old Cityzens! Alright, so we had a couple days warm up, now we're ready to get in an *almost* full week of workouts. [...]
6/29/2020
Skill Work EMOM x 12 Handstand pushup 1. Hollow Hold (hollow hold progressions 2. Inversion hold - (or one leg at a time off [...]
6/28/2020
"Dee" 4 Rounds For Time 40 Air Squats 30 Hand-Release Push-Ups 20 Burpees 400 meter Run **Tennessee Bureau of Investigation (TBI) Special Agent De’Greaun [...]
6/27/2020
Workout 5 RFT 40 Double unders 20 Med ball sit ups 10 Box jumps (24/20) *Here's a slightly longer sexy-metcon that you've been waiting for. [...]
6/26/2020
Workout Deadlift Heavy 5 This is going to be a fun day. I love strength only days. And since we can't use the rig to [...]
6/25/2020
Workout For time 2000m row E2MOM 10 Thrusters (95/65) *workout starts with the row. **Okay, so yesterday I said we weren't squatting.. well, we're squatting [...]
6/24/2020
Technique Muscle snatch + Hang power snatch 2-2-2-2-2 Workout 5 min AMRAP 5 Power snatch 5 OTB Burpees **Go big, right? Many of you have [...]
The week ahead – June 22nd… starting the 24th
We *clapping emoji* ARE *clapping emoji* OPEN!!!! Can you believe it!?!? I'm bringing back the weekly update posts, but a lot of what will [...]