Hey Old Cityzens!

I hope everyone had great weekend, and that Sunday’s rain didn’t dampen your spirits at all. There’s the saying ‘April showers bring May flowers’, and I do hope we have a nice floral bloom. But then there’s the added joke of “What do Mayflowers bring?” Smallpox. They brought small pox.

May Newsletter

Check your inbox! You’ll be receiving it MONDAY, and it will include updates on programming, member spotlight, “Murph” schedule on Memorial Day, and mention of a Pride event in June.

Open Gym – Classtime slots

Did you know that each class time includes 1-3 open gym slots? This is a chance for you to get in extra strength work, extra double under practice, gymnastics skill work (handstand push ups, muscle ups, toes to bar, pistols, etc), and more! This isn’t a chance to do that day’s WOD. However, if there was one you missed from earlier in the week or from a past week, you could do it during this time, so long as it doesn’t interfere with the class. And that goes for anything you do during open gym – the class space and equipment needs take priority. So plan ahead, and get after it!


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


Monday – Double strength day with a snatch focus; strict pull ups and Turkish Get-Ups.

Tuesday – Bench press for 3s and 2s followed by double unders and push ups

Wednesday – Long workout with toes to bar, power cleans, and sprinting.

Thursday – Back squats with a single DB triplet of push press, lunges, and burpees

Friday – Deadlifts, KB Windmills, and a fast barbell triplet

Saturday – Long partner workout with swings, step overs, and wall walks.

Sunday – Rest Day! Phew! We also have Yoga at 10am and Gainz Club at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!