Team, Friends, Old Cityzens,
Reminder that we’ve got a few new class options in the new year, Engine and Muscle Lab! We will start these on 1/8 and 1/9!
And because of New Year’s Day, we’ll stack our second week in a row with a grueling hero-style workout. Join us on Tuesday if you’re in the mood for a serious challenge! (Always and forever scalable to anything you need.)
The Week Ahead:
Monday – Strength is barbell split squat and DB Bent Over Row. WOD is just beyond a sprint time-wise, but should feel like a sprint: small reps and big rounds of Sumo Deadlift High Pull and Double Push-Up Burpee.
Tuesday – Hero-style WOD celebrating 1/31 and our new year, 2026. Expect a 30 minute or so WOD of double Unders, rowing, barbell shoulder to overhead at 135/95, and pull-ups.
Wednesday – New Year’s Eve, so a shorter schedule today. Core strength first, then an EMOM WOD of KB Squats, Landmine Twist, and Bike. If you want to work on your obliques (side abs) and rotation… today is the day!
Thursday – Closed!
Friday – Tied with Monday for my favorite day of the week. Barbell RDL and Rotating Ring Chin Up (our second go around here.) The WOD is CrossFit Open 22.1… a 15 minute AMRAP of Wall Walks, DB Snatch, and Box Jump.
Saturday – Bench Press, shoulder prehab, then partner WOD!!
Sunday – Ladies Who Lift! If you’re not yet familiar, this is a women’s only class led by women coaches. It’s entirely strength training, so don’t expect much cardio. Class is limited, so sign up before it’s too late.