Strength Bench press Heavy 8 Workout 10-8-6-4-2 Db snatches/arm alternating (50/35) 10 Dips (after each round) **I like these heavy 8s because it forces you [...]

Strength Deadlift Heavy 3 Workout *optional* 5 min Max reps dball shoulder (100/60) Or Reverse hyper (It's the piece of equipment between the rowing machines [...]

Workout 4 RFT 400m run 8 Clusters (115/75) 8 Handstand push ups *2 min rest between rounds **Let's put Tuesday's handstand push up (HSPU) skill [...]

Strength 1 Front squat 5x3 @ 90% - 5 minute rounds Strength 2 Romanian deadlifts (RDLs) 3 x 8 Optional cashout/accessory work 2x max effort [...]

Skill/Technique work Handstand push ups Workout 4 RFT 12 Wall ball (20/14) 9 Dbl DB Power cleans (50/35) 6 Dbl DB Racked lunges/leg (50/35) **As [...]

Partner Workout^ 24 min AMRAP 18 KB Swings (53/35) 15 Burpees 12 Pull ups ^P1- works through the triplet while P2 rows 500m. After completing [...]

Open gym - 9AM - 11AM Gainz club - 11am - 12:30pm WODTrain - 3:30-5:00pm *Can be done during open gym "Rahoi" AMRAP [...]

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 [...]