11/29/2023
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 [...]
11/28/2023
Strength A1 - Bench press 3 x 5 @ 75% 3 x 2 @ 85% A2 - KB Pullover on medball -4 x 10 [...]
The week ahead… November 27th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time off. Now it's time to get back in the gym and [...]
11/27/2023
Strength 1 A1 - Hang power clean + front squat -Build to a heavy 2 of the complex A2 - Half kneeling landmine press -4 [...]
11/26/2023
REST DAY! Get outside and do something fun. Maybe enjoy some cake if you've had enough pie these last few days. Or just relax! Yoga [...]
11/25/2023
NO CLASSES Open gym from 9a – 11am
11/24/2023
NO CLASSES Open gym from 11a - 1pm
11/23/2023
NO CLASSES 5K run with Coach Kate. Meet at 9am. Take off at 9:15am Running route - an out and back course - can be [...]
11/22/2023
Strength A1 - Bench press -4 x 5 @ 75% *with a 1 sec pause at the chest on the first rep. A2 - Gorilla [...]
11/21/2023
Strength 1 A1 - Split Snatch -Build to a heavy 3 (not a 3RM) in 15 minutes. -Repeat your heaviest weight 1-2 time. **Since this [...]