2/7/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!
2/6/2021
Strength Pull ups 15 min dedicated to pull ups, muscle ups, etc. Workout 7 RFT 10 Dbl KB deadlifts (2-70/53) 10 Push ups 10 DB [...]
2/5/2021
Workout 21 min AMRAP 15/12 cal row 12 Wall balls (20/14) **Similar to CrossFit Open Workout 19.1. Time domain is longer, movements are the same, [...]
2/4/2021
Skill Work Pistols Workout 12 min AMRAP 4 Pistols/leg 8 DB Push press (50/35) 12 Box jumps over (24/20) *Skill work + putting that work [...]
2/3/2021
Strength Deadlift 3 x 6, 3 sec negative Workout 6 RFT 6 Chest to bar pull ups 12 KB Swings (70/53) **It has been since [...]
2/2/2021
Workout 5 rounds of 3 min AMRAP 3 Cleans (135/95) 6 Burpees 18 Double unders *1 min rest after each AMRAP **Pick up where you [...]
The week ahead.. February 1st
Hey Old Cityzens! Snow dayyyyyyy!!! I'm going to keep the intro sparse because the February newsletter will be hitting your inboxes tomorrow morning, and [...]
2/1/2021
Strength 1 Power clean + hang power clean 2-2-2-1-1 Strength 2 Front squats Heavy 3 Super Set 1-DB Strict press 3 x 8/arm **Spending more [...]
1/31/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!
1/30/2021
Workout 5 RFT 500m row 15 Overhead squats (95/65) 12 Pull ups **The hands get a little more attention today with the pull ups after [...]