Hey Old Cityzens!

Happy Holidays! I hope you all enjoyed some well needed time off and time away, but are ready to get back to it.

Reminder that we have a *slight* schedule change this week.
Friday – 6am, 7am, noon classes ONLY

We hit all the primary lifts in the previous week, with the exception of the New Years Eve (eve’s eve) workout coming up this week.

This is a bit of a transition week before we start up with a new lifting focus next week/next month/next year. Below are some links that might prove helpful if you like to use this time of years to set new goals for yourself. These can be in the gym, at home or work, or just in your personal life. We’ll likely be erasing the GAINZ board over by the cubbies. You’ll be able to use that space to list things you want to accomplish in the gym. Let them be known so your coaches and gym-mates can help you attain them.


Weekly Musings

1. Goals vs Resolutions

2. S.M.A.R.T. Goals

3. Learn something new every day – a list of 52 websites!


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


Monday – Lower body unilateral strength work followed by some wall balls, burpees, and toes to bar.

Tuesday – Sumo deadlift work with some KB Swings, step ups, and dips

Wednesday – New Years Eve themed WOD

Thursday – Double strength day with a clean and press focus. We’ll also play around with the dballs.

Friday – Push/pull/squat day with some Man Makers.

SaturdayCLOSED! Happy New Year.

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

Let’s have another great week!