The week ahead.. November 12th

Hey Old Cityzens! First off, reminder that we have our regular schedule of classes on Monday, November 12th. It is the observed federal holiday for Veteran's Day and government is closed, but we are [...]

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Strength Press 5-5-5 Workout 4 RFT 3 DB TGU/side - 50/35 15 Goblet squats 10 Toes to bar **We've got a bit of a push/pull combo today along with some static strength. And what's not [...]


"Jennifer" Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings (53/35) 20 box jumps (24/20) **Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when [...]


Workout For time 3 laps 40 Pistols (20 per leg) 30 Man makers - 45/30 20 Straight leg med ball sit ups - 20/14 2 laps ^40 min cap **This is slightly inspired by the [...]


Strength Back squat Heavy 5 Workout 5 RFT 5 Handstand push ups (HSPU) 10 Cleans (155/105) **Keep adding weight to your lift as we do this every week. Pay attention to the weights you use [...]


Workout 30 min AMRAP 100 Double under 20 Dball - 100/60 5 Bar muscle ups (2x C2B/3x jumping) **Quite the doozy today, but a good all-around workout. Getting some high-rep skill work in with the [...]


Strength 1 Push press + push jerk + split jerk Heavy single Strength 2 Weighted pull ups 5-5-5 ^No pull ups? Spend 12 min working on your pull ups CashoutWOD For time 100 KB snatches [...]

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