Strength 1 A1 - Front squat* - Build to a Heavy 3 reps *The bar is to be taken from the ground, not the racks. A2 - Strict Pull-up 5 x 5 *Pick a scale [...]

REST DAY! Get outside and do something fun. Or just relax! And learn more about Constitution/Citizenship Day Yoga at 10am. Gainz Club at 11am. SoberWOD at 3pm See you tomorrow!

Strength A1 - Deadlift 3 x 5 A2 - KB Windmill 3 x 3/side Workout EMOM x 12 min 1 - 2 wall walks 2 - 9/6 cal bike 3 - 3 Power cleans @ [...]

Strength A1 - Back squat 2 x 5 3 x 3 A2 - Calf raises 3 x 10 Workout 12 min AMRAP 12 Wall ball (20/14#) 9 Hang power clean (95/65#) 6 Burpees over the [...]

Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls (95/65) 10 Push press (95/65) 10 Box jumps (24/20")   **Compare to 4/3/23** Also, check out this link for board pictures from [...]

Strength A1 - Bench press -2 x 5, 3 x 3 A2 - 1-arm DB row 4 x 8 Workout 24-12-6 Alt DB Snatch (50/35) 50 Double unders *Completed as 24 DB snatches, 50 double [...]