1/22/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away [...]
1/21/2023
Workout CrossFit Open 20.5 (scaled) For time, partitioned any way 40 Pull ups 80 cal Row 120 Wall balls (20/14) *20 min time cap
1/20/2023
Strength A1 - Back squat -Build to a Heavy 5 and repeat 2-3x A2 - Standing broad jumps^ - 3 x 5 ^Walk back to [...]
1/19/2023
Strength A1 - Snatch Grip Deadlift -Build to a Heavy 5 and repeat 2-3x A2 - Straight leg hip abduction - 3 x 10 Workout [...]
1/18/2023
Workout “Elizabeth” 21-15-9 Cleans (135/95) Dips *12 min time cap* **Completed as 21 cleans, 21 dips; 15 cleans, 15 dips; 9 cleans, 9 dips. [...]
1/17/2023
Strength A1 - Floor Press - Build to a heavy 5 reps, then repeat that weight another 2-3x A2 - KB pullover - 3 x [...]
1/16/2023
Strength A1 - Hang power snatch - Build to a heavy 3 reps and repeat 2-3x A2 - Heel elevated goblet squats, tempo 31x1 - [...]
The week ahead.. January 16th
Hey Old Cityzens! I hope everyone had great weekend! Monday Class Schedule Monday, January 16th, is a federal holiday in honor of Dr. Martin [...]
1/15/2023
REST DAY! Get outside and do something fun. Maybe enjoy some kombucha, like Coach Jen. Or just relax! Yoga at 10am. Gainz Club at [...]
1/14/2023
Strength A1 - Bulgarian split squats 3 x 8/leg A2 - Strict chin ups, with a pause 3-4x max reps, 1 sec hold with chin [...]