Hey Old Cityzens!

Yooooo!!! It’s that time of year!

As mentioned in the Facebook invite, this is a low/no-frills party, and we’re dependent on you bringing some light fare to share and something to drink. A bag of chips from Whole Foods or even a 4-pack of ginger beer hits the spot. And I know my gal is planning on a pitcher of some good drinks – Manhattans or Old Fashioneds?
Let me know!


Weekly Happenings
BIG THINGS happening this week not party related! We’re hitting some maxes on Monday and Friday, and benchmark workout on Wednesday. Other complementary work on Tuesday and Thursday with Saturday being.. well.. I’m saying too much.. read below..


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


Monday – Double strength day. Clean and jerk heavy single and some dips.

Tuesday – Push, pull, core day with some pike push ups, DB high pulls, snatches, sit ups, and anything else we can squeeze into the day.

Wednesday – Benchmark day with “Jackie”. Any time left over in class will be used to work on weaknesses – double unders, pistols, dballs, etc.

Thursday – Getting in some unilateral work with weighted step ups followed by some KB swings and burpees!

Friday – Deadlifts. That’s it. Deadlifts. Pick up a heavy barbell, and cheer on everyone else doing the same thing.

Saturday – Long workout with double unders, box jumps, and Devil’s Press. Eeesh!!

Sunday – Rest Day! Relax, enjoy the day off after the holiday party, and we’ll see you back in the gym tomorrow!

Let’s have another great week!