Hey Old Cityzens!

Hopefully by now you’ve changed your clocks back an hour to end (start?) daylight savings. I can’t remember which one it is, but I did make sure to fall back an hour. I also have a few clocks that refuse to do so without my assistance, so throughout the day I have to confirm with a couple different clocks to see what time it really is. Let’s hope for the sake of the morning classes that my alarms (yes, plural.. mama can’t be too safe in the morning) are set correctly.

Check your emails today if you haven’t already to read up on the November happenings in the November Newsletter – programming, Thanksgiving weekend schedule, member spotlight, and our referral bonus program! Check it out!

And if you haven’t done it already – GO VOTE!

Let’s see what’s coming up this week..

Monday – Push press EMOM work with some single dumbbell work and pull ups. Work on building up those calluses!

Tuesday – Long day with some clean and jerks and double unders. Bring your jump rope!

Wednesday – Handstand push up skill day. As mentioned in the newsletter, we’re going to continue this gymnastics series, which I hope you find valuable. It’s also been awhile since we’ve done Turkish Get-ups, so you’ll see those today, too.

Thursday – Double strength day with a focus on Snatches – deadlift, muscle snatch, and overhead squats.

Friday – Wrapping up the week with another long workout – 3 min on, 1 min off of rowing, swings, and push ups.

– Back squats are on the menu with some volume work – reps of 10! And because you all loved the 400m farmer’s carry a couple weeks ago, you’ll be doing some more carrying today to work on that grip strength.

Sunday – Body weight WOD – Join Jess in the park or on Zoom (check FB Group for more info), socially distanced with a friend, or on your own.

Let’s have another great week!