Hey Old Cityzens!

What a great summer-like weekend in the winter, eh? It’s like there are some weird changes going on with the weather that causes it to be warm when it should be cold. They should coin a term for that and maybe look into what’s causing it. Until then.. YOLO, right?? 😐

We’ve got some cool things coming up this week — no benchmark workouts – but some of the same old, same old. This includes – but is not limited to – squats and presses EMOM, gymnasty work, Olympic lifting, and some good ol’ sexy metcons. You’ll see some movements we haven’t done in awhile, so be sure to check the daily WOD posts for links to videos on how to execute the movement.

Only one thing I want to mention this week, and that’s involving classes NEXT Monday, January 20th. It is MLK Day, a Federal holiday, and government is closed, but we will still have our normal schedule throughout the day. So you can come early and come often if you have that day off from work. We’ll get that on the front white board and on social media this week.

Check your newsletter for other updates, otherwise, let’s see what’s coming up this week..

Monday – Push press EMOM for 12s and a barbell complex couplet.

Tuesday – Double strength – back squats for 8s and a clean (2) and jerk complex. We’ll also cashout with some dead hangs from the bar.

Wednesday – Long partner workout today with some rowing, box jumps, and pistols. *pew pew*

Thursday – Snatch grip deadlifts, then some sumo deadlifts coupled with double unders.

Friday – Toes to bar gymnasty work then some biking and DB snatching.

Saturday – Our second long day. Take care of those paws because we have some pull ups and cleans today. And some running.

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

Let’s have another great week!
-Jen