Hey Old Cityzens!
What a weekend. What a party! I had to bug out a little early (9:30 is my new midnight *shrug*) but I hope y’all went nuts on Sam’s carrot cake, Alicia’s bags of Doritos, Mistee’s ‘crack bars’ and jello shots, Dirty Jack’s pudding, and all the libations.. and so much more!! You guys didn’t hold back! I stopped by on Sunday and took home an empty jar of Old Fashioned, so thank you for emptying that!
Since I left early, I’m not sure if there was mention of it, but the coaches usually get Sean/the gym a gift each year. One such gift a few years ago were a couple sets of the red crash pads. This year, we’ve added a couple pairs of safety spotter arms.
These are useful for bench press, back and front squat, etc. They’ll come in handy when going heavy and you don’t have anyone around to spot, and for so much more!
Only a couple changes to the schedule this week
Monday through Thursday – Normal
Friday – 6am, 7am, noon ONLY
Saturday – Closed
Get in when you can, as often as you can, before heading out to spend time with family and friends.
But before then..
Let’s see what’s coming up this week..
Monday – Long workout with some biking, swings, and sit ups
Tuesday – Front squat 1RM, followed by a quick dball EMOM.
Wednesday – Bench press 1RM. 500m row for time.
Thursday – 12 Days of Christmas WOD. It follows the 12 Days of Christmas song… 1, 2-1, 3-2-1, 4-3-2-1… then 12 down to 1.
Friday – Double strength day with some overhead squats, Romanian deadlifts, and pull ups.
Saturday – CLOSED for Christmas!
Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!
Let’s have another great week!