9/18/2023
Strength 1 A1 - Front squat* - Build to a Heavy 3 reps *The bar is to be taken from the ground, not the racks. [...]
9/17/2023
REST DAY! Get outside and do something fun. Or just relax! And learn more about Constitution/Citizenship Day Yoga at 10am. Gainz Club at 11am. [...]
9/16/2023
Strength A1 - Deadlift 3 x 5 A2 - KB Windmill 3 x 3/side Workout EMOM x 12 min 1 - 2 wall walks 2 [...]
9/15/2023
Strength A1 - Back squat 2 x 5 3 x 3 A2 - Calf raises 3 x 10 Workout 12 min AMRAP 12 Wall ball [...]
9/14/2023
Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls (95/65) 10 Push press (95/65) 10 Box jumps (24/20") **Compare to [...]
9/13/2023
Strength A1 - Bench press -2 x 5, 3 x 3 A2 - 1-arm DB row 4 x 8 Workout 24-12-6 Alt DB Snatch (50/35) [...]
9/12/2023
Strength 1 A1 - Power snatch 2x2 2x2 2x2 2x2 **Complete each set twice at the same weight. You’ll have 4 different weights on the [...]
9/11/2023
9/11 Tribute WOD 2001m row 11 KB Swings (70/53) 11 Chest to bar pull ups 11 Deadlifts (135/95) 11 Box jumps (30/24") 11 Power [...]
The week ahead.. September 11th
Hey Old Cityzens! I hope everyone had great weekend and was able to spend some time outside despite the rain. Girl Benchmark WOD As [...]
9/10/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!