8/12/2018
"ERIN" 5 RFT: 15 DB split clean (40/30) 21 Pull-ups **Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 [...]
8/11/2018
Strength/Skill EOtherMom x 10 - 1,1,1,1,1 3 Power Cleans + 1 Push Jerk Workout 30-20-10 Hang power clean - 115/75 Push press - 115/75 Sit [...]
8/10/2018
Workout 20 min AMRAP 20 Wall ball - 20/14 15 Pull ups 10 Burpee Dball shoulder (5/5) - 100/60 **A three or four movement grinder [...]
8/9/2018
Strength Back squat 8-8-8 Workout 5 RFT 9 Deadlifts - 155/105 6 Power cleans 155/105 3 Thrusters - 155/105 15 min cap **We've got some [...]
8/8/2018
Workout In 5 min, do 400m run 20 Lunges (total steps, no weight) 10 Rus KB swings - 70/53 *rest time remaining. Repeat a total [...]
8/7/2018
Strength 1 Hang muscle snatch 5 x 3 @ technique weight Strength 2 Power snatch + 5 Overhead squats 5 x 1 AHAP wGF (as [...]
The week ahead.. August 6th
Hey Old Cityzens! Did you get your fill of exercise either by working out this weekend or binging on the CrossFit Games?? How 'bout [...]
8/6/2018
Strength Bench press 10-10-10 Workout Tabata HS hold (or free standing/HS walking) KB Goblet squat - 53/35 Push ups *Rotate through all movements **Here's a [...]
8/5/2018
"31 HEROES” As Many Reps as Possible (AMRAP) - with a Partner in 31 minutes 8 Thrusters (155/105 lbs) 6 Rope Climbs (15 ft) 11 [...]
8/4/2018
Workout 5 RFT of Bike - 20/15 cal 10 Box jump over - 24/20 10 Push ups w/ hands on DBs 10 DB S2OH - [...]