Hey Old Cityzens!

I hope you had a happy and safe Halloween!

We’re starting a new week and a new month today!

I’m going to keep announcements here to a minimum since you’ll be getting the November newsletter in your inbox on Monday, November 1st. Keep an eye out for it.

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


Monday – Long workout with rowing, thrusters, and toes to bar.

Tuesday – Double strength day withe a snatch focus. Follow it up with dips and barbell rows.

Wednesday – Push, pull, squat work with some pike push ups, active hangs from the bar, and curtsy lunges. Pair this with DB power cleans and weighted step ups.

Thursday – Here’s our second long workout of the week with heavy carries, burpees, and a barbell complex.

Friday – Back squats on a timer – 5s and 3s. The quick workout to follow includes some double unders and 1-DB ground to overhead.

Saturday – Deadlifts on a timer to a heavy 3 followed by another quick workout of swings, push ups, and sit ups.

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

Let’s have another great week!