11/4/2017
Workout For time: 60 Single-leg squats, alternating 50 Wall-ball shots (20/14#) 40 Box jumps (24/20") 30 Deadlifts 20 Power cleans 10 Front squats Rx- 185/135# [...]
11/3/2017
Strength Deadlift 6 - 70% 6 - 80% 3 - 90% 2 - 95% Workout 4 Rounds for time 20/15 Bike Cals 15 Overhead squats [...]
11/2/2017
Strength Bench press 3 - 65% 3 - 75% 3 - 80% 3 - 90% *2-DB row + tricep extension between sets - 5-8 reps [...]
What to do when you’re traveling
Prepared for TRAVEL! Whether you're on the road for work, or you take a week long vacation, we want to make sure you maintain good [...]
11/1/2017
Strength Back squats 6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95% Workout Buy in: 15 Single Arm Trusters, ea arm 21-15-9 [...]
10/31/2017
Workout 5 Rounds for Time 35 Double unders 30 KB Swings (53/35) 25 Sit Ups (Rx+ GHD) 20 Toes to bar **Okay, so we have [...]
The week ahead.. October 30th
Hey Old Cityzens! First off, Happy Anniversary, Old City! To those Founding Fathers - thank you for sticking with us over the years. What a [...]
10/30/2017
Strength Front squat 3 - 65% 3 - 75% 3 - 80% 3 - 90% Workout 4 Rounds for time 8 Hang Power Cleans (135/95) [...]
10/29/2017
"Forrest" 3 rounds for time 20 L-pull-ups 30 Toes to bar 40 Burpees 800m run **U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, [...]
10/28/2017
Strength Power snatch 2-2-2-2-2 Workout For time 120 Double unders 60 Chest2Bar Pull ups 60 Hang Power Snatch (95/65) 120 Double unders **Back to single [...]