Hey Old Cityzens!

We’re coming down to the wire with the holidays on the horizon. Actually, Hanukkah ends on Wednesday while the Winter Solstice starts on Thursday, so there’s a lot to celebrate this week. As mentioned in the newsletter, we will continue to run outside for warm up and workouts, so prepare accordingly.

There will be some changes to the class schedule, starting with NO YOGA or 5:15PM CLASS ON SUNDAY, DECEMBER 24TH.

Check out the front whiteboard for additional cancellations. Take a picture of the board if need be.
And as has been the norm for over a year now, there is no 5AM class Thursday morning.

And as has been the norm for coming up on 2 years now, the Sunday workouts are Hero workouts. Here’s a little bit more information about them, but in short they are named workouts created to honor fallen members of the military or fallen law enforcement officers.

No additional announcements, so let’s talk about the workouts for this week.

First off, we’re sticking with the 5x theme another week. The reps are dropping but the weight is increasing. Remember that with the 5x rep scheme, you stay at the prescribed weight for all 5 rounds. If it’s written as 5- or something with percentages next to each set, the weight increases each round. We’re not going to failure, so you should be able to hit all your reps. Will the 4th and 5th set be more challenging? Sure.


Monday – Getting in some front squats to start the week – we took a week off from them – and then following it up with a CrossFit Open inspired couplet.

Tuesday – This is a “goat” type day – a chance to work on some weaknesses. We’ve named those weaknesses – 3 of them (2 bodyweight and one weightlifting) that you’ll have 30 seconds to get in as many reps as you can, and 30 seconds to rest. These types of workouts always look deceiving, as in ‘too easy’, but they are very beneficial to your training.

Wednesday – Following up the strength with a Hanukkah WOD. Dreidel spinning post-WOD optional – BYOD.

Thursday – Pressing work with a dumbbell triplet ladder.

Friday – Busting out the dballs after taking a week off. Short and sweet.

Saturday – 12 Days of Christmas WOD. The reps follow along to the days in the song.

Sunday – Open gym and gainz club only. NO PM CLASS OR YOGA. There will still be a Hero WOD programmed.

Let’s have another great week and go into the holiday on a good note.