Hey Old Cityzens!

I’m in Michigan enjoying the view in the header picture, so I’m going to keep this pretty short to enjoy the rest of my long weekend/vacation.

Member Shout Out

Check out the front board for the list of new members and birthdays coming up this month. Keep an eye on those names and make sure they get in there birthday burpees! Want to see your name on the board? Let us know your birthday so we have it on file.

When I was in elementary school, if your birthday fell on the day that you had gym class, the teacher had you go through the “spanking machine”. That’s where everyone in the class lined up and you crawled under their legs and they spanked you. As I type this out, it sounds a little weird… yet I’m sure some of yous might choose that as an option over burpees!! Aannnnd *now* I’m gonna bury this memory.


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


Monday – Step back lunges with some barbell clusters and hops!

Tuesday – Sumo deadlift and KB swings of the single arm variety. Can’t get away from push ups or squats, either.

Wednesday – Long workout with three different tripletes. The reps decrease but the rounds increase. Too vague for you? Yeah.. check out the post that day for full deets.

Thursday – Double strength with a snatch focus, from the hang. Also some single arm overhead dumbbell work and Turkish Get up practice. It’s great to take the time to learn the movement without the pressure of doing it in class right afterwards.

Friday – Pistol skill work – lower body unilateral work! – with pistols in the workout with some V-ups

Saturday – An unsanctioned benchmark girl WOD

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

Let’s have another great week!
*I’ll be back coaching Wednesday AM – no more country music – yaaa!!