The week ahead.. September 4th
Hey Old Cityzens! I hope you are enjoying the long holiday weekend. And, shout out to the Chalk for making a return to the gym! [...]
9/4/2017
OPEN GYM ONLY 7AM - 9AM Optional Workout 5 Rounds Run 400 10 Power Cleans (135/95) 20 KB Swings (53/35)
9/3/2017
"Ken Zink" 7 Rounds for Time 71 Double-Unders 14 Deadlifts (135/95 lb) 6 Hang Power Cleans (135/95 lb) 9 Front Squats (135/95 lb) **This workout [...]
9/2/2017
Strength Front squat 5- 65% 5- 75% 5- 85% Workout In 6 minutes, do 400m run 30 pull ups 20 Dball shoulders - 100/60 (10/10) [...]
9/1/2017
Strength Jerks 3-3-3-3-3 Workout 5 RFT 5 DB G2OH - R 5 DB OH Lunges 5 DB G2OH - L 5 DB OH Lunges 10 [...]
8/31/2017
Workout 20 min AMRAP 50 double unders 5 Front squats - 185/135 15 sec L-sit (rings/pull up/parallettes, etc) 20 Ab mat Sit ups *The challenge [...]
8/30/2017
Strength Deadlift 5 - 60% 3 - 70% 2 - 80% 2 - 90% 1 - 95% 1+ 95% Workout For time 12-10-8-6-4-2 KB clean [...]
8/29/2017
Strength Bench press 3 - 70% 3 - 75% 3 - 80% 3 - 90% Workout 4 RFT 12 Toes to bar 9 KB Snatches [...]
The week ahead.. August 8th
Hey Old Cityzens! Looks like the summer is winding down, but things are always heating up in the gym. Only a few announcements this week [...]
8/28/2017
Strength Back squat 5 - 60% 5 - 65% 5 - 70% 5 - 75% Workout 8 min AMRAP 5 Power cleans 5 Thrusters Rx [...]