1/15/2021
Workout “Jackie” For Time 1,000 meter Row 50 Thrusters (45/35 bar) 30 Pull-Ups Skill Work aka, "GOAT work" EMOM x 12 Even - Gymnastics Odd [...]
1/14/2021
DOUBLE STRENGTH DAY Strength 1 Muscle snatch + hang power snatch Heavy 2 Strength 2 Overhead squat Heavy 3 Super set 4 x 12 [...]
1/13/2021
Strength Push Press Heavy 8 Workout 14 min AMRAP 7 Deficit push ups (hands on DBs) 14 DB Box step overs (24/20) "Chuck Norris doesn't [...]
1/12/2021
Workout 20 RFT 5 Wall balls (30/20) 3 Bar facing burpees 1 Clean (185/125) *Compare to 6/8/19 **This is a doozy. A long, sustained effort [...]
The weak ahead.. January 11th
Hey Old Cityzens! Soooo.. anything exciting happen last week? :P ;) Seriously, though, whether you're working out with us virtually or in the gym, [...]
1/11/2021
Skill Work Pistol Practice EMOM x 12 1 - Ankle Mobility 2 - Balance/Front scale 3 - Pistols/1 leg push Workout 12 min AMRAP 4 [...]
1/10/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!
1/9/2021
Workout 20 min AMRAP 20/15 cal row 5 Man makers (50/35) **Friday was a *bit* of a rest day with our double strength day. The [...]
1/8/2021
Strength 1 Front squats Heavy 5 Strength 2 Push Jerks Heavy 5 **Slowing things down a bit and wrapping up the week with our double [...]
1/7/2021
Strength Pull up work 15 min working on strict, kipping, butterfly, etc. Workout 4 RFT 10 Pull ups 20 Sit ups 30 Air squats **As [...]