6/20/2023
Strength A1 - Sumo Deadlift - 10-8-8-5-5 A2 - Side plank rotations 3 x 10/side Workout 12 min AMRAP 3-6-9.. Etc Sumo deadlift high [...]
6/19/2023
“Juneteenth” 6 RFT 400m run w med ball (20/14) 19 Wall balls (20/14) *At some point in the workout, complete a row of 1865m [...]
The week ahead.. June 19th
Hey Old Cityzens! Happy Father's Day to all they gym Dads. I hope everyone had great weekend. Monday Classes - No Changes Monday is [...]
6/18/2023
REST DAY! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
6/17/2023
Strength A1 - Bench press - 8-8-8-8 A2 - KB Pullover - 3 x 10 Workout 7 min AMRAP 7 Hang power clean (115/75) [...]
6/16/2023
Strength 1 A1 - Pause snatch pull + hang power snatch 2 x 2 2 x 2 2 x 2 2 x 2 **Complete each [...]
6/15/2023
Workout For time 1200m run 15 Dips 15 Thrusters (95/65) 800m run 12 Dips 12 Thrusters 400m run 9 Dips 9 Thrusters 200m run [...]
6/14/2023
Strength A1 - Sumo Deadlift - 5-5-5-5-5 A2 - Straight leg hip abductions - 3 x 10/leg Workout 5 RFT 5 Push press(135/95) 10 [...]
6/13/2023
Strength A1 - Back squats - 8-8-6-6 A2 - KB Windmill 3 x 3 reps/side Workout 10 min AMRAP 200m run 10 Knees to [...]
6/12/2023
Workout 10 RFT 10 Renegade rows/total, alternating (45/30) 5 Devil’s Press (45/30) 10 Lunges (unweighted, total steps) 20 Double unders *Every 4 minutes, do 30 [...]