1/22/2018
Strength Clean + Hang clean 2-2-2-2-2 Workout 2 Hang clean ~ 75-80% from strength 4 Burpees 8 Jumping air squats 90 sec work/30 sec rest [...]
1/21/2018
"Mr. Joshua" 5 rounds for time of: 400m run: 30 GHD sit ups 15 Deadlifts (250/185) **SO1 Joshua Thomas Harris, 36, drowned during combat operations, [...]
1/20/2018
Filthy Fifty 50 Box jumps – 24/20 50 Jumping pull-ups 50 KB swings – 53/35 50 Walking Lunges (total steps) 50 Knees to elbows 50 [...]
1/19/2018
Strength Weighted pull ups 3-3-3 *or 15 min strict pull up work Workout For time 12-9-6 Thrusters - 135/95 Chest to bar pull ups 200m [...]
1/18/2018
Strength/Skill work Snatch + hang snatch 2-2-2-2-2 Workout For 12 minutes 20 sec DB snatch - 50/35 20 sec DB OH squat 20 sec rest [...]
1/17/2018
Strength 1 Back squat 3-3-3-3-3 (heavy 3) Strength 2 Push press 2-2-2-2-2 (heavy 2) Cashout 8 min Max Turkish Get ups - 53/35 Rx+ - [...]
1/16/2018
Workout “OPEN 11.5” As Many Reps as Possible in 20 minutes 5 Power Cleans (145/100 lbs) 10 Toes-To-Bars 15 Wall Balls (20/14 lbs) *As I [...]
The week ahead.. January 15th
Hey Old Cityzens! I hope you had a great weekend. I have a lot of info for this week - JAM PACKED! - and want [...]
1/15/2018
**REMINDER -- REGULAR CLASS SCHEDULE TODAY** Strength Halting snatch deadlift with 1 sec pause below kneecaps (2nd position in the video) *Build to a Heavy [...]
1/14/2018
**REMINDER -- NO 5:15PM CLASS OR 6:30PM YOGA. THE HERO WOD CAN BE PERFORMED AT OPEN GYM** "Paul Pena" 7 rounds, each for time of: [...]