Strength Back squats 5 x 3 Workout 12 min AMRAP 15 Dbl KB swings (53/35) 10 Dbl KB cleans 10 Pistols (5/5)

DB Chipper 100 Lunges 80 Renegade rows 60 Sit ups 40 Floor press 20 Hang squat cleans 10 Man makers Rx - 45/30 **Compare to [...]

Open Gym 9 - 11am "Blake" 4 RFT 100 foot Walking lunge with 45# plate OH 30 Box jump (24/20) 20 Wallball (20/14) 10 Handstand [...]

Open Gym! 9-11am Come in and make up a workout, work on technique, squat, etc!

Workout Overhead squat 3-3-3-3-3 Snatch balance 2-2-2-2-2 Hang squat snatch 1-1-1-1-1 **This is NOT a max effort day, but a chance to work on these [...]

  Happy Thanksgiving, Old Cityzens! I hope you're prepared!!

Strength Deadlift 5 x 3 Workout 10 RFT 7 Sumo deadlift high pulls 7 Front squats 7 Push jerks Rx - 95/65

Strength Press 5 x 3 Workout 12 min AMRAP 5 dbl push up burpees 7 jumping lunges (per leg) 9 hang power clean (155/105)

Strength Back squat 5 x 3 Workout 30-25-20-15-10 Wall ball (20/14) 15-12-9-6-3 Pull ups

"Falkel" 25 min AMRAP 8 Handstand push-ups 8 Box jumps, 30/24 1 Rope climb **REMINDER - Yoga has been cancelled for this evening**