Core Strength A1 Landmine Rotation 3x20 (70/50) A2 Tall Kneeling Pallof Press 3x12 reps - hold press for 2s (black or red band) WOD 5 [...]

Chief Stuff 3.0 A1 Power Clean 2-2-2... 10 Minutes to Build to Working Weight WOD EMOM 32 (8 Rounds of 4 Minutes) 1 3 Power [...]

Skill/Strength A1 Chest to Wall Handstand Hold 4x30-60s* *score is accumulated time **progress to feet switches or partner-assisted free standing A2 Wide Grip Pull-Up 4xMax [...]

DOUBLE STRENGTH A1 Zercher Squat (2) 4x5 (75% Back Squat) A2 Side Shuffle Med Ball Throw (2) 4x8 B1 Bench Press 10-10-8-8 B2 DB Bent [...]

Team, Friends, Old Cityzens, A quick note on Labor Day week... no schedule change this week, but the plan is to be closed on Labor [...]

Core Strength EMOM 9 1 - 12 DB Straight Arm Side Plank Pulse (20/10) 2 - 12 DB Straight Arm Side Plank Pulse 3 - [...]

Double STRENGTH A1 Power Position Power Clean 2-2-1-1... Build to WOD Weight A2 Wide Grip Pull-Up 4xMax Effort if under 5 Max Effort + Negatives [...]

STRENGTH/SKILL A1 Chest to Wall Handstand Hold (1) 4xMax Effort* *Can try freestanding with partner support A2 Z-Plate Front Raise (1) 3x10 (15/10) WOD AMRAP [...]

DOUBLE STRENGTH A1 Zercher Squat 4x6 A2 Side Shuffle Lateral Medicine Ball Throw 4x8/side (green (10)/orange (6)) B1 Bench Press 4x12 B2 Single Arm Tricep [...]

WOD 3 Rounds for Time Run 800m 10 Deadlift (225/155) 10 Burpee Pull-Up 20 Box Jump (24"/20") 30 Minute Cap Mobility A1 Foam Roll High [...]