4/5/2018
Strength Glute Bridge 3xME @ 40% 1 RM Squat - aim for 8-14 reps, close to failure Workout 12 min AMRAP 10/8 Bike calories or [...]
4/4/2018
Workout 5 Rounds for Time: 30 KB Swings (70/53) 30 Push ups 30 Sit Ups (20 GHDs) Time Cap: 35 Min **Long day, y'all! Nothing [...]
4/3/2018
Strength 1 Weighted carry - D-Ball - 3xME in 150 seconds. *How many 5m turns can you make? Rest 150 sec. Rx - 100/60 Strength [...]
The week ahead.. April 2nd
Hey Old Cityzens! I hope you had a great weekend/Passover/Easter and didn't get fooled by any April Fool's jokes. Well there won't be any tricks [...]
4/2/2018
Strength Single arm Z-press - 5x5 Each Arm *Superset - 3x ME Bar Hang Workout 15-12-9-6 Hang Squat Cleans (165/115) Burpee Pullups RX+ - Burpee [...]
4/1/2018
CLOSED! NO CLASSES! NO JOKE!
3/31/2018
Clean and jerk - 1RM Snatch - 1RM **Can't make the Oly meet Saturday afternoon? No sweat! Find your maxes in class. This is what [...]
3/30/2018
Strength Front squat 3 x 5 @ 50% or Heavy 3 Workout 12 min AMRAP 4 Turkish Get up - 53/35 (2/2) 8 Pistols - [...]
3/29/2018
Workout 30 min AMRAP 50 Air squats 40 Sit ups 30 KB Swings - 53/35 20 Hand release push ups 10/7 cal bike **Long workout [...]
3/28/2018
Strength 1 Clean + 2 jerks @ 60% 1RM or heavy complex Strength 2 BB Bent over rows 3 x 8 AHAP Cashout WOD 8 [...]