3/23/2023
Workout 2 rounds for time 15 Deadlifts (155/105) 30 Hand release push ups 90 Double unders 30 DB floor press (50/35) 15 Power cleans (155/105) [...]
3/22/2023
Strength A1 - Tempo bench press - Build to a heavy 3 reps with a 3 sec negative each rep A2 - KB Pullovers - [...]
3/21/2023
Strength 1 A1 - Snatch Grip Deadlift 3 x 8 A2 - Banded face pulls -3 x 10 Strength 2 Overhead Squats 5-5-5-5-5
3/20/2023
Workout "Jackie" For time 1,000m row 50 Thrusters (45/35) 30 Pull ups *15 min time cap Compare to 12/15/21 Compare to 1/15/21 Compare to [...]
The week ahead.. March 20th
Hey Old Cityzens! I hope everyone had great weekend. Congrats to those members that ran the Rock and Roll half marathon or 5K. What [...]
3/19/2023
REST DAY! Get outside and do something fun. Maybe eat some chicken! Or just relax! ROMWOD at 10am with Kyle. Gainz Club at 11am. [...]
3/18/2023
Strength A1 - Bulgarian Split Squats - 3 x 8/leg - use low boxes/45# plates A2 - Broad jump - 3 x 3 attempts for [...]
3/17/2023
Workout 4 RFT 40 Double unders 20 Pistols/total 10 Handstand push ups
3/16/2023
Strength A1 - Floor press - 5 x 3 A2 - DB Romanian Deadlifts - 4 x 10 Workout 3 RFT 18 Wall balls [...]
3/15/2023
Strength 1 A1 - Squat clean 3-3-3-3-3 A2 - Strict chin ups - with a 1 sec pause at the top. - Accumulate 30 reps [...]