The week ahead.. November 5th

Hey Old Cityzens!

Okay.. so *now* it’s officially Fall. We’re over and done with Halloween, we’ve made it through the time change, the leaves are falling, and now we’re thinking about Christm.. I mean, Thanksgiving.

Reminder to read the November newsletter that was emailed out on Thursday, November 1st. It’s chock full of info regarding programming, holiday schedule, and monthly happenings. I’ll give you a brief overview..

Medium Rare Brunch
When: Sunday, Nov. 11th (Veteran’s Day)
Time: 1pm
Where: Medium Rare, 515 8th St, SE (on Barracks Row, near Eastern Market)

Form to sign up and reserve a spot:

Yes there are a few options to choose from, so check out the menu!

Deadline to sign up is Wednesday, Nov. 7th since that’s when we need to confirm the group size.

Bring your spouse, bring a friend, bring your friend’s spouse.. bring a plus one! Yaa!

We will be closed Thursday, November 22nd for Thanksgiving. Loose plans as of now to do a 5k from the gym as we did last year.

Open gym only Friday, Saturday, and Sunday from 9-11am.

Going back to heavy 5 for the power lifts (squat, bench, dead) and heavy 2 for the Olympic lifts, you’ll see some EMOM/weighted pull up work as well, and the benchmark girl WOD “Elizabeth” near the end of the month.

Just a preview! So read your email!

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

Monday – Back squats and a partner workout.

Tuesday – No strength, so we have a 20 min chipper lined up for you. Nothing too terrible, but put these movements together and you should get in a good workout.

– Snatch to a heavy 2, then we have a couplet of sorts alternating one movement three times with a variation of a snatch.

– EMOM push/pull/core work followed by a dumbbell triplet.

Friday – Double strength with deadlifts and Pendlay rows. Short & fast barbell couplet to round out the day.

– Long workout! Partner workout! Heavy things! Yaa!

Sunday – Open gym + gainz club + HeroWOD + yoga

Let’s have another great week!

By |2018-11-07T05:09:07+00:00November 4th, 2018|Blog, General, Gym News, Learn, News|