Hey Old Cityzens!

I hope everyone had great weekend. It was a hot one! So hopefully you stayed cool, but also spent some time outdoors or doing something fun.


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


Monday – Long workout with a “Murph” feel with some running, push ups, pull ups, and squats. Bring a vest for an extra challenge.

Tuesday – Looking to find a heavy hang power clean, then use a percentage of that weight in a couplet with some box jump overs.

Wednesday – Bench press for a heavy SIX, then some dball shouldering, renegade rows, and KB swings.

Thursday“Jackie”-esque workout with some toes to bar.

Friday – Interval chipper for reps in time segments of 5/4/3/2/1 minutes with burpees, cleans, double unders, pull ups, and deadlifts.

Saturday – Partner workout with a variety of ways to carry kettlebells and biking.

Sunday – Rest Day! Phew! Take care of your body! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week!