3/1/2023
Strength A1 - Deadlifts - Build to a Heavy 3. Repeat your heaviest weight 2 more times. A2 - Donkey kicks 3 x 10/leg Workout [...]
2/28/2023
Strength A1 - Front squat - In 5 sets, build to a heaviest set of the following complex - 1 tempo front squat @ 32x1 [...]
2/27/2023
Workout 12 RFT 9/6 cal bike 6 Power cleans (155/105) 3 Strict dips Accessory Work Do in order in as few sets as possible 25 [...]
The week ahead.. February 27th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed the winter and spring-like weather. CrossFit Open Congrats to everyone that tackled Open [...]
2/26/2023
REST DAY! Get outside and do something fun. Or just relax! SEIZE THE DAY! Yoga at 10am. Gainz Club at 11am. But try to [...]
2/25/2023
Workout Partner WOD 10 RFT 250m row 14 DB power snatch (50/35), alternating arms 10 Box jumps (24/20) *P1 completes all 3 movements while P2 [...]
2/24/2023
CrossFit Open WOD 23.2A 15 min AMRAP 5 burpee pull-ups* 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee pull-ups [...]
2/23/2023
Strength A1 - Back squat -Build to a Heavy 5 and repeat 2-3x A2 - Seated DB Z-Press - 4 x 8 Workout For time [...]
2/22/2023
Workout 20 min AMRAP 10 Pull ups* 20 Pistol squats, alternating 40 Double unders *Pull ups are chin over bar. They can be strict, kipping, [...]
2/21/2023
Strength A1 - Bench press* - Build to a heavy 3 then repeat that weight 2 more times *Normal grip, no pause. A2 - KB [...]