Strength A1 - Deadlift -4 x 8 @70% *Going up a *tad* this week on all the major lifts A2 - Collapsed Hip Extension -3 x 8/leg   Workout 9 min AMRAP 9 Air squat [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 3pm. **Unfortunately Gainz Club is cancelled for the remainder of the year.** See you tomorrow! [...]

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 8 Toes to bar 8 DB Thrusters (35/25) 12 DB [...]

Strength A1 - Close/narrow grip bench press -4 x 10 @ 65% of your 1RM *Ring finger where the knurling and smooth part of the bar meet. A2 - KB pullover on a medball - [...]

Strength 1 Overhead squats - Build to a heavy 3 in 15 minutes. Strength 2 B1 - Bulgarian split squats -4 x 8/leg B2 - Single arm ring rows with rotation -4 x 8/arm   [...]

Workout Old City Benchmark WOD #3 “The Chief” 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times ***Score is total reps after [...]