2/20/2023
Strength 1 A1 - Hang power snatch Take 12 min to find a mod/heavy 3 reps A2 - EMOM x 10 3 reps - [...]
The week ahead.. February 20th
Hey Old Cityzens! I hope everyone had great weekend. The Monday holiday might give some people an extra day off, so take advantage of [...]
2/19/2023
REST DAY! Get outside and do something fun. Or just relax and watch the NBA All-Star game. Yoga at 10am. Gainz Club at 11am. [...]
2/18/2023
Strength A1 - Deadlifts - Build to a Heavy 3. Repeat your heaviest weight 2 more times. A2 - Donkey kicks 3 x 10/leg Workout [...]
2/17/2023
Workout CrossFit Open WOD 23.1 Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 [...]
2/16/2023
Workout 5 rounds, every minute on the minute (EMOM) 1 - 12/9 bike cal 2 - 8-10 Strict dips 3 - 8-10 Box jump over [...]
2/15/2023
Strength A1 - Narrow Grip Bench press - Build to a Heavy 3. Pause at the chest for 1 second. Repeat your heaviest weight 2 [...]
2/14/2023
Strength 1 A1 - Front squat -Build to a Heavy 5 and repeat 2-3x A2 - Eccentric Ankle Dorsiflexion - 3 x 4-6/leg Strength 2 [...]
2/13/2023
Workout Open WOD 11.5 20 min AMRAP 5 Power cleans (145/105) 10 Toes to bar 15 Wall balls (20/14) *
The week ahead.. February 13th
Hey Old Cityzens! Did you watch the Super Bowl? The halftime show? The Puppy Bowl? No matter what you did this weekend, I hope [...]