Strength Deadlift 10-10-10^ ^Each set completed every 5 minutes. Rest the time remaining. Workout For time 80/60 cal bike *8 min time cap

Strength A1 - Back squat - 5 x 3 A2 - Gorilla Rows - 4 x 8/arm Workout 4 RFT 200m run 15 Unbroken KB [...]

Workout 5 RFT* 9 Pull ups 9 Thrusters (95/65) 5 min rest 10 RFT* 3 Power cleans (135/95) 3 Burpees over the bar *10 [...]

Strength A1 - Bench Press 5 x 5 A2 - KB Pullover on medball 3 x 10 Workout Tabata Strict press (45/35 barbell) Sit ups [...]

*One special class today at 10am*   “Give Me CrossFit or Give Me Death” 4 Rounds for Time 984 foot bald eagle run (300 [...]

Workout 5 rounds of 4 min AMRAP 2 Wall walks 6 DB snatch/total, alternating (50/35) 8 Box step overs w DB (24/20”) 24 Double [...]

REST DAY! Get outside and do something fun. Or just relax! NO Yoga today Gainz Club at 11am. See you tomorrow! [...]

Strength A1 - Back squat 5-5-5-5-5 A2 - Calf Raises 3 x 12 *Stand on a 45# plate Workout 6 RFT 5 DB Power snatch [...]

Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest [...]