8/1/2022
Workout For Quality Run/Jog 800m 10 Single Arm KB Push Press (35/26) 20 KB Good Mornings (35/26) 1 min Plank Row/Bike 80/60 Cals 10 Single [...]
The week ahead.. August 1st
Hey Old Cityzens! Welcome to August! I hope everyone had great weekend and are well rested and ready for another great week. Let's [...]
7/31/2022
REST DAY! Get outside and do something fun. Hug and celebrate your mutt! Or just relax! See you tomorrow!
7/30/2022
**Reminder - no classes today. Do this at open gym.** Partner Workout *Each partner performs the following while other partner rows or bikes for [...]
7/29/2022
Workout Interval Chipper For Reps: 0-5 min: Max Rep Bar Facing Burpee 5-9 min: Find a heavy Squat Clean 9-12 min: Max Rep Double Unders [...]
7/28/2022
Workout For time: Row 1000m 50 Thrusters (45/35) Row 500m 25 Toes to bar *Goal: sub 10 Accessory Work 2-3 Rounds 25 Banded pull-aparts (Palms [...]
7/27/2022
Strength Bench press 6-6-6-6-6-6 *Build to a heavy 6 reps over 6 sets. No maxing out! Workout 12 Min AMRAP 4 D-Ball to Shoulder (100/60) [...]
7/26/2022
Strength Hang power clean *10 minutes to find a heavy single Workout 5 RFT 12 Box Jump Overs (24/20) 10 Hang Power Clean (135/95, or [...]
7/25/2022
Workout For Time: 1200m Run (3 laps) Then.. 12 rounds of 4 Push ups 8 Pull-ups 12 Squats *Optional to wear a 20/14# vest Accessory [...]
The week ahead.. July 25th
Hey Old Cityzens! I hope everyone had great weekend. It was a hot one! So hopefully you stayed cool, but also spent some time [...]