Hey Old Cityzens!

It’s HOT out there! Make sure you bring your water bottle and stay hydrated before, during, and after your workout.


Reminder that we’ve loosened the restrictions on masks in the gym. Masks are not required if you are vaccinated (2-weeks after your 2nd or single dose shot), but still required if you are not – covering nose and mouth. We are going by the honor system on this, but please be respectful of those who still choose to wear a mask.

Memorial Weekend Schedule
Friday – Normal
Saturday – Normal
Monday – 8AM, 10AM class where we’ll be doing “Murph”. Limit of 25 people per class. Sign up in Zen Planner.
*9AM “Murph” (outdoor/bodyweight) hosted by Coach Jess at Brentwood Hamilton Park near Union Market.
Tuesday – Normal


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

Monday – Front squats with some tempo work, followed by a quick (sub 10 min??) barbell workout of hang power cleans and thrusters.

Tuesday – Push/pull/core day followed by a triplet including some lunges and air squats.

Wednesday – Long workout with double unders, push ups, and power snatches.

Thursday – Single leg strength work (more lunges!) followed by a “mini Helen

Friday – Double strength day with a focus on cleans from the hang paired with 2 jerks, followed by some glute bridges and barbell rollouts for the accessory work. And don’t forget those bicep curls!

– Long workout with rowing, burpees, and box jumps. Pick your rep scheme!

Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week!