6/1/2023
Workout Old City Benchmark WOD #6 4 RFT 10 Handstand push ups 6 Squat cleans (155/105) 12 Toes to bar Mobility Foam roll quads - [...]
5/31/2023
Strength A1. Alternating DB bench press 4 x 6/arm A2. Crab push up 4 x 8 *2 sec hold at top; legs bent or straight [...]
5/30/2023
Strength 1 A1 - Split snatch 3-3-3-3-3 *Compare to 3/9/23 A2 - KB Pullover -4 x 8 Strength 2 B1 - Tempo DB Romanian [...]
5/29/2023
"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) **A [...]
The week ahead.. May 29th
Hey Old Cityzens! I hope everyone is enjoying the long holiday weekend. Reminder that we only have two classes tomorrow at 8am and 9:30am [...]
5/28/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga ONLY at 10am. See you tomorrow for Murph. Class times are 8am and [...]
5/27/2023
Strength A1 - Step back lunges - 4 x 8/leg A2 - Seated DB Z-Press - 4 x 8 Workout 8 min AMRAP 8 Hang [...]
5/26/2023
Workout 25 min AMRAP 50 Double unders 25 KB Swings (70/53) 12 Box jumps (24/20") Bicep Curl Cashout 3 sets of DB crush grip 21s [...]
5/25/2023
Strength A1 - Strict Press - 5 x 3 A1 - 1-arm DB Row - 4 x 8/arm Workout For 10 rounds Every minute, [...]
5/24/2023
Strength 1 A1 - Squat clean -Take 12 min to find a mod/heavy 3 reps A2 - "EMOM" Every 90 sec x 6 3 reps [...]