Hey Old Cityzens!

I hope everyone had great weekend and already filed their taxes. Why are accountants always tired after work? Because their job is so taxing.

Weight Vests
With Murph coming up next month, I know folks are starting to try out weight vests. Keep in mind that if you’re borrowing one that’s stored at the gym, it likely won’t be available come Memorial Day because it belongs to someone else. A few options out there are from Amazon, GORUCK, Rogue, and INVEST. The weight requirement for Murph is 20/14# (men/women), and you should already be proficient in all the movements before trying Murph with a vest.

If you have any other weight vest recommendations, post about them in our Facebook Community Group.

New Member Referral

If you’re looking to introduce someone to CrossFit, we’ve got a deal for you – and your friend! Did you know we offer a referral bonus? Anytime you refer a friend to the gym and they sign up for a monthly membership, you will receive $100 off your next bill, and your friend will receive $100 off their 2nd month’s bill. There is no limit to how many times you can receive the referral bonus, so start recruiting all of your friends!


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


Monday – Long workout with running, power cleans, lunges, and burpees.

Tuesday – Double strength day with push press, Turkish Get-ups, rows, and candlestick roll ups.

Wednesday – Deadlifts for 4s and no tempo work with thrusters (light weight!) and knees to elbow afterwards.

Thursday – Long workout with double unders, Devil’s Press, and box jumps.

Friday – Front squats at 80% followed by our bike sprints benchmark WOD – 3 x 30 sec max effort.

Saturday – Bench press for 4s – pausing on the 1st rep – followed by tabata swings and sit ups.

Sunday – Rest Day! Phew! We also have Yoga at 10am and 90 minutes of Gainz Club starting at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!