Hey Old Cityzens!

Alright, so we had a couple days warm up, now we’re ready to get in an *almost* full week of workouts.

NO CLASSES SATURDAY, JULY 4th. Run a 5K that day *thumbs up*

So by Monday, July 6th, you’ll be in a groove and have your new routine set.

Thanks again for bearing with us as we adjust to the new requirements set by DC to allow us to reopen. Again, our #1 priority is to keep you safe while you get in a good workout. And if you had been doing the virtual TrueCoach training, you can still try out both – in gym and at home – for another week. Check the ‘We’re Reopening!” email you received in the afternoon of Saturday, June 20th and read the section under “Membership”.

More information to follow in the July newsletter – including a look at programming for the month – that’ll arrive to your inbox on Wednesday.

Until then.. let’s see what’s coming up this week at the gym…

Monday – Handstand push up skill work, and some barbell cycling.

Tuesday – Double strength day! We knocked out some snatches last week, so we’ll get to the cleans today. Even work that booty with some glute bridges.

Wednesday – Going back to the basics a bit with some push ups, squats, and rowing. Have a weight vest? Wear it today.

– Following up last Friday’s deadlifts with some MOAR! deadlifts today

*Side note.. I sense a theme.. skill work, double strength day, deadlifts for a second week in a row. It’s like there’s a pattern or something. *thinking emoji*

Friday – And what are bench presses with out the bench? Floor presses! Pull on Thursday, push on Friday. You’ll also need your jump rope today, too.

Saturday – Closed. Run a 5k. Or do your TrueCoach workout. Or both!

SundayHeroWOD to do on your own

Let’s have another great week!