7/5/2023
Strength A1 - Bench Press 5 x 5 A2 - KB Pullover on medball 3 x 10 Workout Tabata Strict press (45/35 barbell) Sit ups [...]
7/4/2023
*One special class today at 10am* “Give Me CrossFit or Give Me Death” 4 Rounds for Time 984 foot bald eagle run (300 [...]
7/3/2023
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 [...]
The week ahead.. July 3rd
Hey Old Cityzens! I hope everyone is having a great weekend, and is maybe extending it a bit longer with a few days off [...]
7/2/2023
REST DAY! Get outside and do something fun. Or just relax! NO Yoga today Gainz Club at 11am. See you tomorrow! [...]
7/1/2023
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 [...]
6/30/2023
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 [...]
6/29/2023
Strength A1 - Bench press -5 x 3 *Include a pause w the bar touching the chest on the 1st rep of each set. A2 [...]
6/28/2023
Strength A1 - Hang power snatch Take 12 min to find a mod/heavy 3 reps *Compare to 4/19/23* A2 - EMOM x 10 3 reps [...]
6/27/2023
Workout 20 min AMRAP 8 Toes to bar 14/12 cal row 19 Wall balls (20/14) Combination of Open WOD 18.1 and 19.1 [...]