9/22/2017
Strength Bench press 3 reps each @ 70% 75% 80% 90% Workout 16 Min AMRAP Row 12 Cal or Bike 10 Cal 15 Box Jumps [...]
9/21/2017
Strength Back squats 5 - 75% 3 - 80% 3 - 85% 2 - 90% 2 - 95% * *Finishing knowing you have another in [...]
9/20/2017
Workout 5 RFT 50 Russian KBS (70/53) 25 Goblet Squats 10 S2OH Each Arm Time Cap: 35 Min **Pick a weight that is challenging but [...]
9/19/2017
Front squat 3 @ 65% 3 @ 75% 3 @ 80% 3 @ 90% Workout 21-15-9 DB Squat Clean Thrusters (50/35) Pull ups **Move through [...]
9/18/2017
Strength Power cleans 2-2-2-2-2 Workout 3 Unbroken Bear Complexes without dropping the bar. 1-1-1-1-1 *One complex includes a power clean, front squat, shoulder to overhead [...]
The week ahead.. September 18th
Hey Old Cityzens! What a great turnout for H Street Festival on Saturday! Thanks to everyone for your help all day. Just wanted to highlight [...]
9/17/2017
"Tyler" 5 rounds for time of: 7 Muscle ups 21 Sumo deadlift high pulls (95/65) **1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 [...]
9/16/2017
Workout 20 Min AMRAP 400m run 15 KB Snatch R (35/27) 15 KB Snatch L **We're going lighter than normal on the snatches today. Those [...]
9/15/2017
Strength Deadlift 6 - 70% 6 - 80% 3 - 90% 2x2 - 95% Workout Every 3 min for 9 Min Assault Bike 15/10 Cals [...]
9/14/2017
Strength Bench press 5 - 55% 5 - 60% 5 - 65% 5 - 70% Workout 4 RFT 15 Wall Balls (20/14) 10 Med Ball [...]