12/27/2023
Strength 1 A1 - Push jerk -Build to a heavy 5 in 15 min A2 - Yates Row -4 x 10 Strength 2 B1 - [...]
Strength 1 A1 - Push jerk -Build to a heavy 5 in 15 min A2 - Yates Row -4 x 10 Strength 2 B1 - [...]
Strength A1 - Sumo deadlift -8-8-8-8 A2 - Collapsed hip extension -3 x 8/leg Workout 10 min AMRAP 7 Sumo deadlift high pulls [...]
Merry Christmas from the Old City family to you and yours. May today, and all your days, be merry and bright.
Hey Old Cityzens! I hope everyone is enjoying time with friends and family this weekend. This has been a busy month with the final [...]
REST DAY And we're CLOSED There is the SoberWOD happening at 11:30am - Check out the website for The Phoenix or reach out to [...]
Workout 9 RFT 3 Turkish Get Ups/arm (45/30) 6 Toes to bar 9 Box jumps (24/20) *This is a high volume workout. The TGUs will [...]
Workout 12 Days of FITmas 1 Deadlift 2 Hang power cleans 3 Front squats 4 Burpees over the bar /total reps 5 x 4 Double [...]
Strength 1 A1 - Overhead squat -Build to a heavy 3 reps in 20 minutes. A2 - Overhead mobility work Strength 2 B1 -Strict Pull [...]
Strength A1 - Deadlift 5 reps at 65% 3 reps at 75% 2 reps at 85% 1 rep at 90% 1 rep at 95% 1 [...]
Strength A1 - Back squat 5 reps at 65% 3 reps at 75% 2 reps at 85% 1 rep at 90% 1 rep at 95% [...]