Hey Old Cityzens!

I hope you had a great weekend, got out and enjoyed this gorgeous weather, and made sure to change your clocks Saturday night.. or Sunday morning. And don’t forget the one in your car. I was loving the early light, but I’ll have to wait a little while longer for that to come back. But until then, you evening peeps can now enjoy having more sun for those workouts with running in them.

Sunday Funday

I wanted to thank the 9 hearty souls who made it out tonight for our first “Sunday Funday”, which was a rowing clinic. It’s unfortunate that neither yoga teacher was available tonight, but we wanted to make sure our members still had an opportunity to get in a class towards their 13/month. This also gives the coaches a chance to teach something they are passionate about and hone their craft. We hate to cancel classes, and I jumped at the opportunity to help my fellow Cityzens. We definitely want to do more clinics in the future, either on Sunday or another time, so stay tuned to future newsletters for any announcements.

Finally, I know there has been a lot of talk and jokes about the coronavirus, and it has finally made its way to the District. The city and gym is always bustling with excitement and movement, which includes travel for work and pleasure. Whether this takes to you affected areas or not, please make sure you’re doing all you can to keep yourself safe in and out of the gym – wash your hands, clean your equipment, and if you’re not feeling well STAY HOME! Yes, we want everyone in the gym as much as possible, but not at the risk of your health or the health of those around you. My simple PSA. Oh, and wear your bike helmets! This is my monthly check in.

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

– Double KB/DB press followed by a couplet with DB thrusters.

Tuesday – Long workout today that might be heavy on the grip – deadlifts and pull ups.

Wednesday – Another pressing day, but it’s bench press for heavy 5. Bring your jump ropes, too, since we’ve got some dubs abd power cleans afterwards.

– Double strength day.. I hope you’re looking forward to more pressing, because that’s what we have lined up for you! It’s also paired with push jerks. And you’ll be sad to know the second movement isn’t heel elevated goblet squats, but instead walking lunges. You’re welcome.

Friday – Our second long workout of the week, and this one involves rowing and pistols – a skill we worked on a few weeks ago. How is your technique coming along?

– Deadlift negatives, then a couplet ladder of KB swings and box jumps. Simple, but effective.

Sunday – Open gym + Gainz Club + WODTrain + HeroWOD + Yoga

Let’s have another great week!