11/21/2017
Workout 4 RFT 5 Curtis P - 115/75 15 Buprees 30 KB Swings - 70/53 60 Double unders *35 min time cap* **I finished this [...]
The week ahead.. November 20th
Hey Old Cityzens! Happy week of Thanksgiving! This is the time of year where we engorge ourselves on food on the third Thursday of the [...]
11/20/2017
Workout "Diane"* 21-15-9 Deadlifts - 225/155 Handstand push ups Strength Deadlifts 5 - 65% 5 - 70% 5 - 75% 3 - 80% 3 - [...]
11/19/2017
"Sean" 10 rounds of: 11 Chest to bar pull-ups 22 Front squats (75/55) **U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned [...]
11/18/2017
Strength Bench press 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% #Optional DB rows between sets, 10-12 reps. Workout 2 rounds [...]
11/17/2017
Strength Back squat 5 - 70% 3 - 80% 3 - 85% 2 - 90% 2 - 90% Workout 3 RFT 100-meter Farmers carry (50/35) [...]
11/16/2017
Workout 25 min AMRAP 15/10 cal Bike 20 Walking lunges (total) 15 Pull ups 10 Burpee dball shoulder - 100/60 **Nothing surprising, nothing out of [...]
11/15/2017
Strength Front squat 3 @ 70% 3 @ 75% 3 @ 85% 3 @ 90% Workout For 5 rounds, Every 90 seconds, do 2 Power [...]
11/14/2017
Strength Overhead squat 3-3-3-3-3 Workout 6 rounds of 15 sec Dbl KB hold by side - 53/35 15 sec Dbl KB hold in rack pos [...]
The week ahead.. November 13th
Hey Old Cityzens! I hope you stayed warm this weekend and gave thanks to a Veteran. We're back to normal schedule this week. With the [...]