Hey Old Cityzens!

Hope you had a great weekend whether you’re a football fan or not. I’m going to keep this short and sweet due in part to the game, but because your email is busting with information with the February newsletter that you should’ve received today. Check that out for updates on goings-on in the gym, with the schedule (President’s Day), and programming.

As I mentioned a few weeks ago, “pardon our dust”, as we’ve been making some improvements in the gym. Bars are getting oiled, the brick walls are getting sealed, concrete got painted, new coat of paint in the bathrooms, and the front wall patched. We’re thinking of using that white spot for taking passport photos (new money maker) or just paint large wings for Insta-fluencers to.. ‘fluence. *shrug* More to come on that front, but speak up if you want giant wings.

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

Monday – Handstand push up skill work and a triplet with air squats and a single plate!

Tuesday – Deadlift warm up and “Diane”

Wednesday – Back squat RPE 8 with higher reps, then an alternating ladder couplet with box jumps and DB cleans

Thursday – Double strength with some more muscle snatches and high-rep goblet squat. Simple, yet effective.

Friday – Long day, and a rare day where you get a chance to do clean and jerks and snatches in a workout. And double unders. Did I lose you on that one?

Saturday – Deadlift day to follow up deadlifts in the WOD on Tuesday, then a single KB partner workout.

Sunday – Open gym + Gainz Club + WODTrain + HeroWOD + Yoga

Let’s have another great week!