Hey Old Cityzens!
I hope you’re starting to get in the holiday spirit. Hanukkah comes to an end, and Christmas is less that 3 weeks away. I put up a tree this weekend and enjoyed some treats during the decoration process.. some orna-mints. 😐
Did you get it last Wednesday?? No?! Here is the web version. But also check with Kara at [email protected] so she can make sure you’re on the list. It has been doing wonky things – archiving members or not adding them – and we want to make sure you get ALL the news, especially if you’re not on social media.
Highlights include a rate increase, the holiday party in 2 weeks, and all the fun programming for the month.
Benchmark and Fun workouts
Regarding the programming for the month, this week you’ll see two of about NINE ‘specialty’ workouts this month. That includes workouts that are holiday themed, finding a 1RM (rep max) on heavy lifts, and the usual monthly benchmark girl WOD. This week you’ll see a Hanukkah workout on Monday, and back squat 1RM on Friday.
And on that note..
Let’s see what’s coming up this week..
Monday – Hanukkah WOD – 8 rounds with 8 movements and 8 reps each.
Tuesday – Snatches, followed with butt and gut work (glute bridges and ab/barbell roll outs).
Wednesday – Push/pull/squat work with some DB presses, high pulls, and goblet squats. Workout levels the playing field with singles under, but also includes some renegade rows and snatches.
Thursday – Clean and jerks, toes to bar, rowing make up today’s long workout.
Friday – Back squat 1RM day. Optional curl and tricep workout afterwards so you can get a glimpse of what the 7a class does every week.
Saturday – Bench press, and a workout with a single plates that includes burpees, rows, and lunges.
Sunday – Rest Day! PHEW! You made it! Relax, and we’ll see you back in the gym tomorrow!
Let’s have another great week!