10/1/2022
Partner Workout 12 min AMRAP 3 deadlifts (275/185) 7 push presses (115/75) Cash‐out: Partner row 2500M switch every 250m or less 1 partner works, 1 [...]
9/30/2022
Workout Five 2‐minute rounds of: 10 burpees 200‐m sprint Max‐rep burpees *Rest 3 minutes between rounds. *Score is total max‐rep burpees
9/29/2022
Workout Front Squat OR Back Squat: 70% x 3 80% x 3 90% x 3+ (max reps) **Add an additional 10 pounds to your 1RM [...]
9/28/2022
Workout "Cindy" 20 min AMRAP 5 Pull ups 10 Push ups 15 Air squats Compare to 10/26/21 Click HERE for comments and tips from last [...]
9/27/2022
Workout EMOM Ladder: Min 1: 20 Double Under^ + 2 Thrusters (95/65) Min 2: 20 Double Under + 2 Thrusters (115/75) Min 3: 20 Double [...]
The week ahead.. September 26th
Hey Old Cityzens! I hope everyone had great weekend. And I think we're *finally* hitting REAL fall! So bust out the sweatahs, sleep with [...]
9/26/2022
Strength Hang power snatch + Snatch In 15 minutes, find a heavy single of the complex. Workout For Time 21-15-9: Snatch (95/65)* Chest to Bar [...]
9/25/2022
REST DAY! Get outside and do something fun. Do some cooking for the week. Or just relax! Yoga is at 10:45am. Gainz Club is [...]
9/24/2022
Workout Open Workout 21.3 For Time: 15 Front Squats (95/65) 30 Toes to Bar 15 Thrusters Then, rest 1 minute before continuing with: 15 Front [...]
9/23/2022
Workout 5 Rounds For Time: Run 400 meters or Assault Bike 1,200/900m Row 500/400 meters Goal: Sub 24 min