Hey Old Cityzens!
Welcome back! I hope you all had a wonderful and safe Thanksgiving weekend. Now it’s time to get back to work! *fist bump*
As you saw in the email that went out Sunday morning, we’re getting back in the gym this week. Yes, we had a few things to straighten out to make sure we’re complying with DC Government. With that said, below are the workouts that will be posted daily on the board. A coach will be present, but classes will be run Open Gym style – you do you.
More information about programming will follow in the December newsletter that you will receive on Tuesday, along with other information about upcoming schedule changes around the end of the month.
I’m keeping it short on the updates so you can enjoy the last bit of the weekend. So let’s see what’s coming up this week..
Monday – Back squat with a quick WOD including swings and weighted step ups.
Tuesday – Push press for 3 followed by an EMOM of power cleans, front squats, and push jerks.
Wednesday – Long workout with rowing, overhead squats, and pull ups.
Thursday – Pistol skill day along with some Devils Press.
Friday – Double strength day – snatch focus – with deadlifts, power snatches, and overhead squats.
Saturday – Our second long workout with some double unders and wall balls. YAAA! WALL BALLS!
Sunday – Rest day! Chill! Relax! Enjoy some quiet time and get your body ready to get after it again next week.
Let’s have another great week!