Strength 1 A1 - Power snatch 2x2 2x2 2x2 2x2 **Complete each set twice at the same weight. You’ll have 4 different weights on the bar. A2 - Strict Chin ups 4 x 5 *The [...]

9/11 Tribute WOD 2001m row 11 KB Swings (70/53) 11 Chest to bar pull ups 11 Deadlifts (135/95) 11 Box jumps (30/24") 11 Power cleans (135/95) 11 Toes to bar 11 Front squats (135/95) [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!

Strength A1 - Back squat -3 x 5 A2 - Seated DB Z-Press - 3 x 10   Workout 12 min AMRAP 5 Pull ups 10 KB Swings (70/53) 15 Sit ups

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 [...]

Strength A1 - Bench press -3 x 5 A2 - KB Pullover on medball 4 x 8   Workout 5 RFT 3 Man makers (45/30) 35 Double unders