Hey Old Cityzens!

Welcome to August!

I hope everyone had great weekend and are well rested and ready for another great week.


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


Monday – Long workout with all the KB movements, some rowing and biking, and isometric holds.

Tuesday – Benchmark workout #2 “The Ghost”.

Wednesday – Hang power snatch EMOM followed by a DB snatch and box jump EMOM.

Thursday – A couple of couplets. Start off with wall balls and pull ups, then follow it up with pistols and power cleans.

Friday – Push press for strength followed by bike sprints and running sprints

Saturday – Pick your poison today – double unders, lunges, and renegade rows. The rep scheme is a descending ladder, but how heavy do you want to go??

Sunday – Yoga (10:45) and Gainz Club (noon). But you can also take a rest day! Take care of your body! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week! I know I will because I’m going on vacation!