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.
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!