Hey Old Cityzens!

I hope everyone had great weekend and is getting used to the darker days! Enjoy the daylight – and dry weather – while we have it! Although it has been predicted to be a snowier than usual winter. Bust out the snow gear! I was trying to find a joke for this space about winter, but I’m going to have to save it for later when it really gets cold. Until then, if you are cold, just stand in a corner where it’s usually 90 degrees.

Gainz Club — Cancelled

Due to unforeseen circumstances, we have to cancel Gainz Club through the end of the year, effective immediately. We are working to find a way to bring it back in 2024.

Recipe Vault

As introduced by Coach Kate in the November Newsletter, we’re starting a monthly recipe exchange. You can share recipes any time in the Community Group on Facebook, or add it to The Vault at any time.

Check out this month’s contribution of a Hot Honey and Mustard Chicken from Coach Kate.

Planning Ahead – Thanksgiving Week Schedule

Monday and Tuesday – NORMAL
Wednesday – 5/6/7am and noon ONLY.
Thursday – The “official/’unofficial'” 5k Run with Coach Kate. Meet at the gym at 9am, and plan to head out at 9:15am. New route this year – to the Capitol and back.
Friday – Open Gym 11am – 1pm
Saturday – Open Gym 9-11am
Sunday – Yoga at 10am


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


Monday – Deadlift at 70% with an AMRAP of air squats, hang power cleans, and push press.

Tuesday – Long workout for time with biking, Devil’s press, and knees to elbow.

Wednesday – Double strength with a clean focus (front squats!), chest supported rows, and Dball carries for max distance (inside!).

Thursday – Bench press for 8s with a repeat double under workout from May 16th
*To look up previous workouts in ZenPlanner that aren’t a Benchmark or named, do the following. Go to ‘workouts’ -> ‘library’ -> and type in the date in the ‘search all measures’ box. For this workout, you would type in ‘051623-WOD’.

Friday – Benchmark Girl WOD “Jackie”.

Saturday – Heavy back squats followed by a descending ladder of burpees and sit ups.

Sunday – Rest Day! Phew! Enjoy some yoga at 10am. Try to relax a bit and we’ll see you back in the gym tomorrow!

Let’s have another great week!