6/10/2017
11AM - Friends and family workout *No 9AM, 10AM class, or open gym*
6/9/2017
Partner WOD! One partner works while the other rests. Complete this chipper: 400m Run w/ 1 med ball (both partners at the same time, P1 [...]
6/8/2017
Strength Press 1-8 @ 65% 1-6 @ 75% 2-4 @ 85% 1-4 @ 90% Workout 5 - 4 - 3 - 2 - 1 Squat [...]
6/7/2017
Strength Back squat 1-8 @ 65% 1 -6 @ 75% 2-4 @ 85% 1-4 @ 90% Workout 12 Min AMRAP 10 Russian KBS (70/53) 1++ [...]
6/6/2017
Workout 20 Min AMRAP 400M Run 10 Deadlifts (225/155) 15 sit ups (10 GHD SUs for Rx+) New Cityzen WOD (workout of the day) 20 [...]
The week ahead.. June 5th
Hey Old Cityzens!.. and New Cityzens! I wanted to start off the week by welcoming new readers. This blog is posted every Sunday at 8PM [...]
6/5/2017
Strength Front squats 2-2-2-2-2 Workout 3 Rounds For Time:: 15 DB Front Squats (50/35) 10 DB Push Presses 5 DB Burpee deadlifts New Cityzen WOD [...]
6/4/2017
"J.T." 21-15-9 reps, for time Handstand push-ups Ring dips Push-up **In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who [...]
6/3/2017
Strength Push jerk 3-3-3-3-3 Workout Kettlebell Complex (53/35) 12 Min AMRAP (all performed single hand, single bell) 1++ Swing, 1++ Clean, 1++ Jerk (R)* 1++ [...]
6/2/2017
Strength Deadlift 1-8 @ 65% 1-6 @ 75% 2-4 @ 80% 2-4 @ 85% Workout 3 RFT Run 400 10 HSPU 15 T2B