4/01/2024
Happy April Fool's Day! **Monday's actual workout - not a 10-mile run** Strength A1 - Front squat -5-5-5-5* *Tempo of [...]
The week ahead.. April 1st
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside. It's about that time where April showers bring May flowers.. [...]
3/31/2024
REST DAY! Get outside and do something fun. Or just relax! - NO YOGA OR GAINZ CLUB TODAY. See you tomorrow! [...]
3/30/2024
Strength A1 - Bench press -5 x 3 @ 85%* *1 sec pause at the chest on the first rep of every set A2 [...]
3/29/2024
Strength 1 A1 - Hang power snatch - one each from the high hang, mid thighs, just below knees 2 x 2 2 x 2 [...]
3/28/2024
Workout Benchmark Girl WOD "Fran" For time 21-15-9 Thrusters (95/65#) Pull ups *10 min time cap* Compare to 4/12/23 Click HERE to compare to 1/19/22, [...]
3/27/2024
Strength A1 - Deadlift 3 x 5 @ 85% A2 - Frog pumps with DB - 3 x 15 Workout 8 RFT 8 [...]
3/26/2024
Strength A1 - Back squat -5 x 3 @ 85% A2 - "MJ" calf raises - 4 x 15 Workout For time 25-20-15-10-5 [...]
3/25/2024
Workout 24 min AMRAP 20/15 cal row 10 Ring dips 4 Turkish Get-Ups/arm (50/35)
The week ahead.. March 25th
Hey Old Cityzens! I hope everyone had great weekend and got to see some cherry blossoms. Spring has sprung, but it sure doesn't feel [...]