Hey Old Cityzens!

I hope you had a great Thanksgiving weekend whether you stayed local or traveled for a few days. It’s good to be back on schedule both in and out of the gym.

Not much to say here since the December Newsletter was sent out today. Check it out for updates on programming for this month, upcoming events (photo shoot and holiday party), as well as the class schedule around the holidays. That will also be posted on the front white board, on Facebook, and on Instagram as it gets closer, hopefully minimizing questions such as ‘is there open gym tomorrow?’ 😐 Coaches loooove that nearly as much as we love ‘is it power or squat?’ after just showing you the movement standards.

SPEAKING OF MOVEMENT STANDARDS.. and yes I’m shouting. Ohhh booy do we need a review on burpee standards!

That’s all I’ll say about that (which usually means big momma is mad as h*ck!), so let’s just see what’s coming up this week..


Monday – Partner workout – planning on it being a busy day.

Tuesday – Handstand push up skill work plus some wall ball and DB cleans and lunges.

Wednesday – Double strength day with front squats on a 5 min running clock followed by some Romanian deadlifts (RDLs).

Thursday – Hitting up our second long workout and putting Tuesday’s skill work to use, paired with some running and barbell work for some intervals.

Friday – Heavy deadlifts (feels like it has been ages!) and an optional workout.

Saturday – Bench press (again, feels like it has been ages!) and a non-optional workout with DB snatches and dips.

Sunday – Open gym + Gainz Club + WODTrain + HeroWOD + Yoga

Let’s have another great week, and start the last month of the year on a good note!
-Jen