Hey Old Cityzens!

I hope everyone had a fantastic Thanksgiving and enjoyed their time with family, friends, loved ones, or just themselves.

We had a great turnout at the 4th (or 3rd??) annual Thanksgiving Day 5k, and had great weather to boot! This year we added a row option as well, and had a few choose to stay inside. Pictured above are most of the participants.. because I am a doofus and remembered to get a picture after the run and not before *facepalm*. Looking forward to this next year!


Weekly Notes
Newsletter will be in your inboxes Wednesday, December 1st! A few things to keep an eye out for are..
– Did you receive it?? NO?? Reach out to Kara at [email protected].
– Holiday Schedule (Dec 24 and 30th)
– Holiday party date (Dec 18th – did you see it first mentioned here??)
– Dates for heavy singles for back squat, front squat, bench press, strict press, clean and jerk, rowing distances, etc.

Mortality Check
Can you pass this test?

As people get older, balance, flexibility, and strength all decrease. Picking things up off the floor, getting out of bed, getting off the toilet, or picking yourself up after you fall down become increasingly more difficult. Without any intervention, a person can physically atrophy to the point where they can no longer move about. As the titular character in Tuesdays with Morrie put it: “When you’re in bed, you’re dead.”

The topic came up at open gym on Saturday – how easily can you get down on the ground and back up again?

Check out this article in The Art of Manliness to see more about allll the different ways to get up off the floor with minimal support, as you continue to improve you overall health and fitness.


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


Monday – Starting the week off with heavy deadlifts. Phew! I don’t know if that’s good or bad, but we’ve got a heavy single coming up in a few weeks. Get ready for it!

Tuesday – Long workout already! Some biking, snatches, and toes to bar.

Wednesday – Double day with cleans, front squats, and jerks!!

Thursday – Push/pull/core work with some more pushing, swinging, and twisting(??)

Friday – Second long workout of the week with rowing, push press, and lunges (ewww!)

Saturday – Weekend! Front squats! Then a double under and thruster interval workout (eww? yaa?)

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

Let’s have another great week!