2/8/2017
Strength Jerks 3-3-3-3-3 Workout 3 RFT 10 Floor press - 45/30 20 Sit ups - 1-45/30 - Max strict press (1st rnd) - Max push [...]
2/7/2107
Strength Deadlift 5 x 5 Workout 3 RFT 250m row 6 pull ups 8 Deadlifts (225/155) 10 Box jumps (24/20)
The week ahead.. February 6th
Hey Old Cityzens! Every day, we're getting closer and closer to the move into 1007. If you have a few seconds before or after class, [...]
2/6/2017
Skill work Pistols Rope climbs Workout 15 min AMRAP 5+ push ups 10 med ball clean to wall ball - 20/14 *Add 5 push ups [...]
2/5/2017
"Sisson" Complete as many rounds as possible in 20 minutes of: 1 rope climb 5 burpees 200-meter run If you've got a 20-lb. vest or [...]
2/4/2017
Strength Press 5 x 5 Workout 3 rounds In 3 minutes, do 250m row Max power cleans - 135/95 *Rest as needed between efforts
2/3/2017
Strength Back squat 5 x 5 Workout "Helen" 3 RFT 400m run 21 KB Swings - 53/35 12 Pull ups
2/2/2017
Workout 10-9-8-7-6-5-4-3-2-1 Dips 5 DB clusters - 45/30 30 Double unders between rounds
2/1/2017
Strength Barbell split squat 15 min to build to a heavy 3 reps per leg Workout 2 minute - max calorie row *3 attempts. At [...]
1/31/2017
Strength Hang squat snatch 2-2-2-2-2 Workout 12 min AMRAP 10 Handstand push ups 10 DB ground to overhead - 1-45/30 10 OH lunges