Hey Old Cityzens!

I hope everyone had great weekend. Looks like Fall is finally rolling in, so we’ve officially left the warm weather back in October.

Speaking of last month.. why is it so easy to trick a leaf in October? They fall for anything.

Next Week’s Schedule

Reminder we have a shortened schedule NEXT week – Nov 21st.
Check the newsletter for official dates/times of classes. As a heads up, we’ll only have 4 classes on Wednesday, we’re closed on Thursday, open gym on Friday from 11a-1p, open gym on Saturday from 9a-11a, and regular schedule on Sunday.

Plan ahead! Each class opens up 1 week in advance. So if you want that coveted 5am timeslot on Wednesday, Nov 23rd, you better be at the ready this week to sign UP!

New Swag
Check out the new cold gear hanging up by the coaches desk. We have embroidered pull overs and hoodies. Both are priced at $79. Talk with a coach to get you hooked UP. Sizes are limited.


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


Monday – Bulgarian split squats followed by rowing, pistols, and pull ups

Tuesday – Deadlifts (conventional!) followed by handstand holds and hang power cleans.

Wednesday – Benchmark girl WOD “Nancy”

Thursday – Incline DB press with a triplet of toes to bar, hang clean and jerks, and double unders.

Friday – Power snatches for strength followed by wall balls and med ball sit ups.

Saturday – Long workout with biking, sprinting, burpees, and cleans.

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!