Hey Old Cityzens!
I hope everyone had great weekend and enjoyed some time off. Now it’s time to get back in the gym and pick up where we left off – getting stronger!!
Welcome New Old Cityzens!
We have a lot of new members that have joined us recently, so I would like to take this time to welcome them! I hope current members recognize some new faces in class and take the time to introduce themselves.
Please note that we have a lot of resources to help you find your way, starting with this weekly blog post. We also have a daily blog post that will give you more information about the day’s workout including hyperlinks to each movement. Take a gander at the ZenPlanner App where you can reserve your class time, and you’ll see the Workout of the Day (WOD) posted there, too. After each class you can log in your weights, scores, and times. And in the Library, you can search for movements (by name) and workouts (by date if it’s not a named or benchmark WOD). Weekdays on Instagram, the morning crew will have completed the workout, so there will be an analysis posted in stories. You’ll be able to see weights, times, and scores, and have an idea what to shoot for. And if you have any questions, don’t hesitate to reach out to a coach, or post it in the Community Group on Facebook. We’re all here to help. Again, welcome!
Keep an eye out for it in your inboxes on Friday. This will tell you when we will doing our 1 RM testing on the back squat, deadlift, and bench press, as well as our holiday WODs – Hanukkah, Christmas, and New Years Eve. We’ll also have the holiday schedule, member profile of the month, and a new recipe to add to the vault.
Let’s see what’s coming up THIS week..
Monday – Double strength day with a clean focus – hang power and front squats with some kneeling landmine presses.
Tuesday – Bench press for 3s and 2s with a snatch, lunge, and burpee triplet.
Wednesday – Old City Benchmark #4 – sumo deadlift high pulls, push presses, and box jumps.
Thursday – Back squat with single unders, swings, and wall balls.
Friday – Deadlift to wrap up the week with some bike sprints – not all out for 30 seconds!
Saturday – Long workout with rowing and toes to bar. We also have open gym happening from 11am to 1pm. So you if happen to miss any workouts, particularly the strength days, stop by and make them up!
Sunday – Rest Day! Phew! We also have Yoga at 10am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!
Let’s have another great week!