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. Pick [...]

Strength A1 - Bench Press -Build to a Heavy 8, then repeat that same weight 2-3 more sets A2 - Single arm supinated bent over row -3 x 8/arm Workout 10 min AMRAP 12 Plank [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. Be sure to dress up for Halloween tomorrow! See you tomorrow!

Partner WOD 20 min AMRAP 12 Wall ball (20/14) 6 Devils Press (50/35) 12 Pull ups Bike - total calories P1 bikes while P2 works through the triplet. Once they are done, they switch with [...]

Strength Deadlift -Build to a Heavy 8, then repeat that same weight 2-3 more sets Workout For time 30 Curtis Ps (115/75) *CurtisP includes 1 hang squat clean, a lunge with each leg, and a [...]

Strength A1 - Front squats -Build to a Heavy 5, then repeat that same weight 2-3 more sets A2 - Wall Tib Raise -3 x 10 Workout For time 75 Amer KB Swings (53/35) 75 [...]