1/17/2023
Strength A1 - Floor Press - Build to a heavy 5 reps, then repeat that weight another 2-3x A2 - KB pullover - 3 x [...]
1/16/2023
Strength A1 - Hang power snatch - Build to a heavy 3 reps and repeat 2-3x A2 - Heel elevated goblet squats, tempo 31x1 - [...]
The week ahead.. January 16th
Hey Old Cityzens! I hope everyone had great weekend! Monday Class Schedule Monday, January 16th, is a federal holiday in honor of Dr. Martin [...]
1/15/2023
REST DAY! Get outside and do something fun. Maybe enjoy some kombucha, like Coach Jen. Or just relax! Yoga at 10am. Gainz Club at [...]
1/14/2023
Strength A1 - Bulgarian split squats 3 x 8/leg A2 - Strict chin ups, with a pause 3-4x max reps, 1 sec hold with chin [...]
1/13/2023
Strength A1 - Deadlift -Build to a Heavy 5 and repeat 2-3x A2 - Donkey kicks 3 x 10 Workout 4 rounds, max distance 9/6 [...]
1/12/2023
Workout CrossFit Open WOD 20.1 10 Rounds for Time 8 Ground-to-Overheads^ (95/65 lb) 10 Bar Facing Burpees *Time Cap: 15 minutes ^Any version of a [...]
1/11/2023
Strength Bench press - Build to a heavy 5 reps, then repeat that weight 2-3x Workout 3 rounds 2 min AMRAP 250m row Max KB [...]
1/10/2023
Strength 1 A1 - Hang squat clean - Build to a heavy 3 reps, then repeat that same weight 2-3x A2 - Ring rows with [...]
1/9/2023
Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls 10 Push press 10 Box jumps (24/20") **Compare to 11/7/22** Also, check [...]