Hey Old Cityzens!

I hope everyone had great weekend and a very fun and safe 4th of July celebration.

July Newsletter

Check it out HERE.

There are a lot of announcements, including updates on programming, which is in the hands of Coach Will for a few months. Check it out to see what he has in store for ya.


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


MondayNO CLASSES. Enjoy the day off.

Tuesday – Back squats and DB rows. Followed by some dball squats, carries, and KB swings.

Wednesday – A quick Open WOD from 2013, followed by some accessory grip and core work.

Thursday – Long workout broken up into two triplets with rowing, biking, step ups, box jumps, pull ups, and push ups.

Friday – Interval workout of push press and air squats with increasing reps and decreasing weight followed by some banded shoulder TLC work.

Saturday – Long EMOM workout based on Open WOD 20.2.

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!