OPEN GYM ONLY 9AM-NOON

OPEN GYM ONLY 9AM-11AM

HAPPY THANKSGIVING!! **CLOSED** ..but go run a 5K. Or join your fellow Old Cityzens for a fun run. 9AM! Start to gather around 8:50, leave [...]

Workout "Thanksgiving Sampler Platter" For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups (seated DB [...]

Strength/Skill work Toes to bar EMOM work, coach's choice Workout 4 RFT 10 Dbl KB deadlift (70/53) 10 Dball shoulder (100/60) 10 DB step over [...]

"The Shankle Complex" 30 min Work to a heavy complex of.. 1 Deadlift 3 Hang Clean Pulls 1 Hang Clean 2 Jerks ^Compare to 10/18/19 [...]

"War Frank" 3 RFT 25 Muscle-ups 100 Squats 35 GHD situps ***Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 [...]

Strength Deadlift Heavy 5 Workout 10 min AMRAP 10 Toes to bar 10 Sumo deadlift high pull (SDLHP) (95/65) **Back to the heavy barbell! We [...]

Workout 30 min AMRAP 500m row 20 Pistols (alt, total) 400m run 20 Box jump over (24/20) **If Tuesday's long workout wasn't long enough for [...]

Strength 1 Hang snatch 2-2-2 Strength 2 Weighted pull ups 5-5-5 or 3xME Strict 15 min Pull up work **Hang snatches are popping up for [...]