Hey Old Cityzens!

I hope you had a great holiday weekend and got your fill of turkey and the trimmings. Now let’s get back to work!

One minor correction that will be made up this week is that we missed our benchmark girl WOD last week, and no one caught it! So you’ll be seeing “Elizabeth” on Tuesday. We’re also giving you the rest of the day to work on some weaknesses, so come in having a weight lifting and gymnastics movement to work on.

And as we move into the last month of the year, I’ll start off with one of many reminders about our holiday party on Saturday, December 15th at 8pm. More information will come out later, but be sure to add it to your calendar. It’s always a great time! Hope to see you there!

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

– Double strength (snatch, bent over rows) and a snatch-focused cashout wod.

Tuesday – Cleans and dips followed by a chance to work on your weaknesses afterwards.

Wednesday – Back squats and a little triplet with some DB clusters.

Thursday – Long day, no strength, but you’ll be getting in some good heavy barbell work with a good mix of deadlifts, cleans, squats, and going overhead.

– A little more overhead specific work as we focus on the jerk today for strength. Followed up with a couplet of air squats and clean and jerks.

Saturday – Wrapping up the week with our EMOM work for strength – chin ups, RDLs, and some core work. BOOM! Keeping with the EMOM theme, you’ll have some ‘interval’ work of push ups, jumps, and swings. Work fast, get rest, repeat.

Sunday – Open gym + gainz club + Hero WOD + yoga

Let’s have another great week!