Hey Old Cityzens!

Happy New Year!! And welcome BACK!

I hope everyone had a fun and safe weekend and holiday wherever you might have spent it. We’re looking forward to having everyone easing themselves back into the gym this week.


Did you get it?? I hope so! If not, you can read all about it HERE!

It is our main way of communicating with our members on a monthly basis. We also use our Facebook Group and Instagram as a way to reach out. So if you’re not on either of those social media sites, please let us know if you did not receive the newsletter, so we can make sure you stay up to date.

Lesser known pages include the weekly blog post, daily blog post, and Twitter – where the whiteboard is posted at the end of each day.

I’m going to keep these post to a minimim so you can read the January newsletter and do whatever else you need to do tonight to rid yourself of the Sunday Scaries.


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


Monday – Dumbbell bench press with a supersetting pulling movement followed by some snatching, lunging, and push ups.

Tuesday – Long workout set for today with some double unders, sit ups, and heavy power cleans.

Wednesday – Gymnastics skill work starts up again this quarter, and we’ve got toes to bar to start off the month. Grip is challenged with some rowing in the workout paired with those T2B you just practiced.

Thursday – Double strength day with some hang power snatches, deadlifts, and dball carries.

Friday – Long workout with an interval theme to it. The low rep scheme of 3/6/9 will have you moving, but it will catch up to you over time! Hopefully the 2 min rest after each round will help you recover.

Saturday – Back squats for EIGHT.. oopph!! Workout to follow has pull ups, KB swings, and air squats.

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

Let’s have another great week!