9/13/2017
Workout "Grace" For time 30 Clean & Jerks - 135/95 *12 min time cap* Strength Back squat 6 - 70% 6 - 80% 3 - [...]
9/12/2017
Strength Hang Snatch 3-3-3 Workout 15min AMRAP 30 DB Hang Power Cleans (50/35) 30 Pull ups Run 400m **This workout has large sets. Break up [...]
The week ahead.. September 11th
Hey Old Cityzens! What a weekend! First off, congrats to our Spartan participants this weekend! via GIPHY Oops.. here's our troops after battle. #swoon #sostrong [...]
9/11/2017
"343" 100 Deadlifts (145/105) 100 Power Cleans (95/65) 100 G2OH (65/35) 43 Burpees **This workout honors the fire fighters that died saving others on 9/11. [...]
9/10/2017
"Dunn" Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box [...]
9/9/2017
Workout Hang Power Snatch 3-3-3-3-3 Power Snatch 1-1-1 **We have few days dedicated to the snatch, so take advantage of it. The reps listed are [...]
9/8/2017
Workout 4 Rounds 25 Push Press (95/65) Row 50 Cal or Bike 30 cals 100 Double unders 30 Min Time Cap **This is another grinder, [...]
9/7/2017
Strength Deadlift 1-8 @ 65% 1-6 @ 75% 2 x 4 @ 85% 1-2 @ 90% Workout 150 Walking Lunges for Time *5 Burpees on [...]
9/6/2017
Strength Bench press 5-75% 3-80% 3-85% 1+ 95% Workout 21 - 15 - 9 Overhead squats (135/95) Dips **This WOD is fast. If the OHS [...]
9/5/2017
Strength Back squat 8 - 65% 6 - 75% 4 - 80% 4 - 85% Workout 5 Min AMRAP 5 Deadlifts (155/105) 5 Hang Power [...]