12/9/2017
NO CLASS OPEN GYM ONLY FROM 11am - 1PM
12/8/2017
Strength/Skill/Technique Snatch pull + Hang power snatch + Overhead squat 1-1-1-1-1-1 Workout "Nancy" 5 RFT 400m Run 15 Overhead squats (95/65) Compare to 3/18/2017 **The [...]
12/7/2017
Workout Cash in - 1 min max call bike; 2 attempts 10 min EMOM, Dball carry (100/60) 1. 50 ft, 5 burpees 2. 100 ft, [...]
12/6/2017
Strength Deadlift 3 - 75% 3 - 80% 3 - 85% 3 - 85% 2 - 90% Workout For time 50 Hang power cleans - [...]
12/5/2017
Strength Bench press 3 - 70% 3 - 75% 3 - 80% 3 - 80% 3 - 85% Workout 5 RFT 10 Push ups 10 [...]
The week ahead.. December 4th
Hey Old Cityzens! Welcome to December! Who's ready for the cold? The SNOW?? It's gonna happen whether you like it or not, so be prepared. [...]
12/4/2017
Strength Back squats 3 - 75% 3 - 80% 3 - 80% 3 - 85% 3 - 85% *Follow up each set with 3 box [...]
12/3/2017
"Nutts" For Time 10 Handstand push-ups 15 Deadlifts (250/ 25 Box jumps (30/24) 50 Pull-ups 100 Wall ball shots (20/14) 200 Double-unders Run 400 meters [...]
12/2/2017
Workout 5 RFT 500m row 5 cleans - 185/135 10 Strict ring dips 5 Jerks **Another 5 round workout today. Why? Because the odd ones [...]
12/1/2017
Strength Front squat 5-75% 3-80% 3-85% 1+ 95% Workout 5 RFT 10 Dball shoulders (100/60) 10 Box jumps - 30/24 **Picking things up, and putting [...]