7/5/2017
Strength Max box jump height Workout "Jackie" For time 1000m row 50 Thrusters - 45# 30 Pull ups
7/4/2017
NO CLASSES! HAPPY EPIC 4th of July!!
The week ahead.. July 3rd
Hey Old Cityzens! I hope you had another great weekend and were able to spend some time outside. Looks like summer has come and landed [...]
7/3/2017
Strength Bench press 5 x 5 @ 75% 1RM **If you still haven't found your bench 1 rep max, please do so. Workout 4 RFT [...]
7/2/2017
"Roy" 5 rounds for time 15 Deadlifts (225/155) 20 Box jumps (24/20) 25 Pull-ups **Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, [...]
7/1/2017
Strength Back squat 1-8 @ 65% 1-6 @ 75% 2-4 @ 80% 2-4 @ 85% Workout 3 min AMRAP 6 Dips 12 SDLHP - 75/55 [...]
6/30/2017
Workout For time: 50 DB overhead walking lunge (45/30)* 100 Double-unders 50 Wall ball shots (20/14) 500m row 50 Wall-ball shots 100 Double-unders 50 DB [...]
6/29/2017
Strength 3 Front squat EMOM x 10 *weight is 60-65% from 6/21, taken from the ground *Reps followed by 3 box jumps Workout For time [...]
6/28/2017
Strength Overhead squat 3-3-3-3-3 Workout 12 min AMRAP 10 DB Floor press - 50/35 2 Wall walks 10 Pistols (5/5) *One way to scale a [...]
6/27/2017
Workout Ben Bergeron "Big Clean Complex" 6 sets for maximum load: 1 high hang squat clean + 1 hang squat clean + 1 squat clean [...]