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: https://docs.google.com/forms/d/16YQeA30Q6jcMhYMiMdkR5mZ9PePq5APlnFJ2jjELzrU/edit
Yes there are a few options to choose from, so check out the menu! http://www.mediumrarerestaurant.com/brunch.php
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!
Holiday
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.
Programming
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.
Wednesday – Snatch to a heavy 2, then we have a couplet of sorts alternating one movement three times with a variation of a snatch.
Thursday – 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.
Saturday – Long workout! Partner workout! Heavy things! Yaa!
Sunday – Open gym + gainz club + HeroWOD + yoga
Let’s have another great week!
