Hey Old Cityzens!

What a great weekend! I hope you were able to spend sometime outside. Shout out to those participating in Flex on the Mall on Saturday and Pull for Pride. We raised over $1,200 for Casa Ruby, and are still fundraising throughout the month. Thank you, thank you, thank you!! to everyone who donated. And thank you to the members who came out to support us.

It was an awesome time, and I encourage everyone to participate in sports outside of the gym.

Which leads me to my next mention of the Spikeball Tournament this weekend. Saturday, June 16th at Stanton Park is where it all goes down from 1-3PM. Read up on its history, then join in on the fun either as a participant or a spectator. And watch 2x champ Sean Emery GO DOWN this year!

But before then, if you’re free on Tuesdays, head down to the US Navy Memorial and check out the US Navy Band. Old Cityzen and 430PM regular Josh Arvizu will be rockin’ it out on his oboe.

Plan ahead, specifically June 30th, for a double under workshop with Coach David. If you were frustrated with last week’s double unders, you’ll be frustrated just a little less after attending. And hopefully you’ll have fixed that donkey kick, have started turning the rope with your wrists, gone from 3-5 single unders between DUs to 1-2 or NONE!, or maybe achieved your FIRST double under! Sign up and reserve your spot in Zen Planner.

Okay, let’s see what we’ve got coming up this week. Spoiler alert – no double unders!


Monday – Pull ups work followed by a couplet with snatches.

Tuesday – Deadlift day with a little handstand work.

Wednesday – Girl WOD Barbara. This is a long one, so get in early (not on time. EARLY) and get any extra warming up you need cuz it will be a quick class warm up before 3-2-1 go.

Thursday – Back squats followed by a EMOM cycling 3 barbell movements.

Friday – No strength again today, and we have another longer workout. A mix of rowing, wall balls, and some other fun stuff (I don’t want to give it ALL away).

Saturday – Push press followed by some strict press and box jumps. This workout will take as long as you want it to. Not sure what that means? Show up and knock it out before the Spikeball tourney.

Sunday – Open gym + Gainz club + Hero WOD + Yoga. Full day!

Let’s have another great week!