6/12/2023
Workout 10 RFT 10 Renegade rows/total, alternating (45/30) 5 Devil’s Press (45/30) 10 Lunges (unweighted, total steps) 20 Double unders *Every 4 minutes, do 30 [...]
The week ahead.. June 12th
Hey Old Cityzens! I hope everyone had great weekend and spent some time outside. Board Pictures on Twitter Currently the board pictures aren't being [...]
6/11/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow! [...]
6/10/2023
Pride WOD 19 min AMRAP 6 Pull ups 9 Hang clusters (95/65) 6 Burpees over the bar 28 Double unders **The Stonewall Riots, also called [...]
6/9/2023
Strength A1 - Sumo deadlift -8-8-8-8 A2 - Side plank rotations 3 x 10/side Workout 12 min AMRAP 9/6 cal bike 12 Sit ups 6 [...]
6/8/2023
Strength A1 - Back squat - 8-8-8-8 A2 - Down dog push ups - 4 x 3-5 Hardest Possible Variation - head to raised target, [...]
6/7/2023
Workout 5 RFT 14 KB Swings (53/35) 14 Weighted step ups (24/20 - with KB) 400m run 14 Burpees 14 Wall balls (20/14) Mobility [...]
6/6/2023
Strength A1 - Bench press - 10-10-10-10 *This is a heavy 10, not a 10 rep max* A2 - Yates Row - 4 x 8 [...]
6/5/2023
Strength 1 A1 - Squat clean + hang power clean **Take 12 min to find a mod/heavy 2 reps of the complex. That would be [...]
The week ahead.. June 5th
Hey Old Cityzens! Happy Pride week and month! I hope everyone had great weekend. Take advantage of the daylight, the warmth, the time off! [...]