Strength 1 A1 - Push jerk -Build to a heavy 5 in 15 min A2 - Yates Row -4 x 10 Strength 2 B1 - [...]

Strength A1 - Sumo deadlift -8-8-8-8   A2 - Collapsed hip extension -3 x 8/leg   Workout 10 min AMRAP 7 Sumo deadlift high pulls [...]

Merry Christmas from the Old City family to you and yours. May today, and all your days, be merry and bright.

REST DAY And we're CLOSED There is the SoberWOD happening at 11:30am - Check out the website for The Phoenix or reach out to [...]

Workout 9 RFT 3 Turkish Get Ups/arm (45/30) 6 Toes to bar 9 Box jumps (24/20) *This is a high volume workout. The TGUs will [...]

Workout 12 Days of FITmas 1 Deadlift 2 Hang power cleans 3 Front squats 4 Burpees over the bar /total reps 5 x 4 Double [...]

Strength 1 A1 - Overhead squat -Build to a heavy 3 reps in 20 minutes. A2 - Overhead mobility work Strength 2 B1 -Strict Pull [...]

Strength A1 - Deadlift 5 reps at 65% 3 reps at 75% 2 reps at 85% 1 rep at 90% 1 rep at 95% 1 [...]

Strength A1 - Back squat 5 reps at 65% 3 reps at 75% 2 reps at 85% 1 rep at 90% 1 rep at 95% [...]