11/17/2023
Workout “Jackie” For time 1,000m row 50 Thrusters (45/35) 30 Pull ups Compare to 3/20/23 Click HERE to compare to past dates on 12/15/21 1/15/21 [...]
11/16/2023
Strength A1 - Bench press -4 x 8 @ 70% A2 - Powell Raise -3 x 10/arm Workout 7 rounds Every 40 seconds, do Max [...]
11/15/2023
DOUBLE STRENGTH DAY Strength 1 A1 - Front squat -Build to a heavy 3 in 15 minutes. Repeat that top weight 1-2 times. A2 [...]
11/14/2023
Workout 10 RFT 5 Box jumps (24/20) 3 Devil’s Press(50/35) 7 Knees to elbow 9/6 cal bike Mobility QL Rig stretch - 1 min [...]
The week ahead.. November 13th
Hey Old Cityzens! I hope everyone had great weekend and is getting used to the darker days! Enjoy the daylight - and dry weather [...]
11/13/2023
Strength A1 - Deadlift -4 x 8 @70% *Going up a *tad* this week on all the major lifts A2 - Collapsed Hip Extension -3 [...]
11/12/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 3pm. **Unfortunately Gainz Club is cancelled for the [...]
11/11/2023
Workout Scotty 11 min AMRAP 5 Deadlifts (315/205) 18 Wall balls (20/14) 17 burpees, over the bar 10 min rest DG 10 min AMRAP [...]
11/10/23
Strength A1 - Close/narrow grip bench press -4 x 10 @ 65% of your 1RM *Ring finger where the knurling and smooth part of the [...]
11/9/2023
Strength 1 Overhead squats - Build to a heavy 3 in 15 minutes. Strength 2 B1 - Bulgarian split squats -4 x 8/leg B2 - [...]