11/19/2018
Strength Press 5-5-5 Workout 4 RFT 3 DB TGU/side - 50/35 15 Goblet squats 10 Toes to bar **We've got a bit of a push/pull [...]
The week ahead.. November 19th
Hey Old Cityzens! I hope you had a great weekend. Big plans for the holiday week? I hope they include getting in the gym [...]
11/18/2018
"Jennifer" Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings (53/35) 20 box jumps (24/20) **Canadian 1st Class Constable [...]
11/17/2018
Workout For time 3 laps 40 Pistols (20 per leg) 30 Man makers - 45/30 20 Straight leg med ball sit ups - 20/14 2 [...]
11/16/2018
Strength Back squat Heavy 5 Workout 5 RFT 5 Handstand push ups (HSPU) 10 Cleans (155/105) **Keep adding weight to your lift as we do [...]
11/15/2018
Workout 30 min AMRAP 100 Double under 20 Dball - 100/60 5 Bar muscle ups (2x C2B/3x jumping) **Quite the doozy today, but a good [...]
11/14/2018
Strength 1 Push press + push jerk + split jerk Heavy single Strength 2 Weighted pull ups 5-5-5 ^No pull ups? Spend 12 min working [...]
11/13/2018
Strength Deadlift Heavy 5 Workout EMOM x 10 7 Push ups 7 Front squats - 115/75 (135/95) Rx+ **Looks familiar - power lift to a [...]
The week ahead.. November 12th
Hey Old Cityzens! First off, reminder that we have our regular schedule of classes on Monday, November 12th. It is the observed federal holiday [...]
11/12/2018
Strength Power clean Heavy 2 "Armistice" 11 min AMRAP 11 Power Cleans (135/95 lb) 11 Burpees Over the Bar 19 Deadlifts (135/95 lb) 18 Pull-Ups [...]