Hey Old Cityzens!

I hope you had a good weekend. We’re wrapping up the last of April this week, so this is a great time to look back at your accomplishments for the month. How many classes did you attend every week? How is your recovery going? Are you getting enough sleep? Are you seeing your lifts improve? Gaining strength? Flexibility improving? Work on setting some tangible goals this month and do a review in 5 weeks to see where you’re at. Sometimes setting BIG goals is hard to do if you don’t see those small/incremental changes from week to week or month to month. If getting a pull up is on your list, a good place to start is with timed dead hangs. How long can you hold on? Do a test this week, get on the rig at least 3x/week, then retest at the end of the month.

Work with your coaches on other goals and how to reach them! *fist bump*

You’ll see more announcements at the end of this week when the May newsletter is released. The main features will be the member (coach!) spotlight, Memorial Day schedule, and the programming preview.

Until then.. let’s see what’s coming up this week..

Monday – Starting things off with our push/pull/core day with some high pulls and jumping in the workout.

Tuesday – Long workout with some double unders and pistols.

Wednesday – Step back lunges to start off the day followed by KB swings and sit ups.

Thursday – Double strength day with a clean focus – squat cleans and jerks from the rack.

Friday – Long workout with all the fun things – burpees, wall balls, running, and dips.

– Front squats

Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week!