6/1/2017
Workout 50-40-30-20-10 Wall Ball Shots (20/14) Box Jumps (24/20) *30 Min Cap
5/31/2017
Strength Press 1-8 @ 65% 1-6 @ 75% 2-4 @ 80% 2-4 @ 85% Workout 3 Rounds 12 Deadlifts 6 Hang (squat) cleans 3 Shoulder [...]
5/30/2017
Strength Back squats 1-8 @ 65% 1-6 @ 75% 2-4 @ 80% 2-4 @ 85% Workout 5 Rounds Row 250 12 (Squat) Snatches (65/55)
The week ahead.. May 29th
Hey Old Cityzens! I hope you're enjoying the 3-day weekend and using the time to get in some much needed rest. We don't necessarily program [...]
5/29/2017
CLASS TIMES 8AM 930 "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael [...]
5/27/2017
Workout 3 RFT Row 500 25 Barbell Thrusters (45/35) 15 Pullups -Rest 2 mins-
5/26/2017
Strength/Skill work 20 min 2 Hang power snatch 2 Overhead squats 2 Snatch balance Workout 4 RFT 12 Power Snatch (115/85) 15 DBL KB DL [...]
5/25/2017
Strength Deadlift 5 x 3 @ 80% 3 x 2 @ 85% Workout Air Squat Tabata 8 Rounds :20 Max Air Squats :10 Rest - [...]
5/24/2017
Workout 4 RFT 15 Box Jumps (24/20) 25 Push Press (75/55) 50 DUs