Hey Old Cityzens!

Hope you all are having a great holiday weekend even with this cool weather. Where did summer go???

We’re wrapping up the month, so you’ll see the June newsletter in your inboxes on Monday. Not sure what I’m talking about? Oh man, are you missing OUT!! It’s chock full of information including gym updates, a member profile, and updates on programming for the month. Get informed and get on the list.

I don’t want to spoil all the good news, so I’ll make you want until Tuesday to read the newsletter.


Until then, let’s see what’s coming up this week..

Monday – HeroWOD “Murph”! Happening at 8AM and 10AM in the gym, and outside at Brentwood Hamilton Park at 9AM with Coach Jess.

Tuesday – Long workout with some double unders and deadlifts

Wednesday – Getting down and dirty with some floor presses and unilateral DB work including snatches and overhead lunges.

Thursday – Double strength day with a snatch focus – power, hang, squat, and from the rig with some behind the neck (BTN) snatch grip push presses and snatch balance. Scalable for all abilities.

Friday – Long workout, descending ladder rep scheme (so it gets easier, right??) with some squat cleans and dips. Decent amount of volume work, so we’ll see how well those legs are recovering from Murph.

– Tempo work with back squats, adding in a pause at the bottom of the squat. Haven’t seen pistols in awhile, so why not today!

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

Let’s have another great week!