Blog2018-09-09T03:04:43+00:00

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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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WOD

1/13/2019

"Josie" For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run Men: 155 lb. Women: 105 lb. **Deputy U.S. Marshal Josie [...]

1/12/2019

Workout 20min AMRAP 100m suitcase carry - 1-53/35 10 Handstand Push ups 12 KB hang clean & jerk - 53/35 (6 per side) **I've said this a few times before, but I love me some [...]

1/11/2019

Strength 1 Power snatch + Overhead squat Heavy double Strength 2 Front squat 5-5-5 *Optional accessory work (for fun!) For time Weighted wall sit - 45/35 plate ^Legs at 90 deg, with butt-shoulders-head against the [...]

1/10/2019

Strength Press Heavy 5 Workout 7 RFT 30 Double unders 10 Thrusters - 95/65 **These press workouts for 5 can be tough, sometimes frustrating that you max out so early. Slow it down, y'all! This [...]

1/9/2019

Strength Deadlift Heavy 2 Workout 3 RFT 21 Lateral hops over the barbell (2=1) 15 Deadlifts - 135/95 9 Hang cleans - 135/95 **Another quick and dirty workout. The focus here is on the deadlifts. [...]

1/8/2019

Workout 6 min AMRAP 10/7 cal row 4 Dball shoulders - 100/60 6 Box jumps - 30/24 8 Pull ups Rest 3 min, repeat a total of 4 rounds ^Pick up where you left off. [...]

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PREPARING YOU FOR LIFE

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