Hey Old Cityzens!

Ah yes.. it’s definitely getting to be sweatah weathah! Darker days, too. That doesn’t mean we’ll avoid getting outside. You’ll still see some running and carries, so make sure you’re prepared for anything. We’ve got you covered with some hoodies, too. Talk with a coach and get yours.

Can’t make it to the gym? We’ve got you covered with ZoomWODs! Every weekday at 6:30pm you can workout from home with minimal equipment, doing a similar workout to what was programmed for the gym. Make sure you reserve a spot as you would with a class so the coach knows you’ll be there.

Is the 6:30 time slot a little too late for you? We’ve got a coach-led WOD with Coach Jess at 5:15 on Mon/Wed/Fri. She’ll get you warmed up and ready to go, and do the workout with you. Hence, coach led vs coached. And you’ll still get in a great workout because you know she’s suffering and complaining about it as much as you! 😉

Need some extra work? We’ve got open gym times at 6:30pm (run at the same time as the Zoom WOD) and at 11am and noon on Saturday. For the weekday, you can double up with a class and open gym. Again, just sign up ahead of time to reserve a spot in the class.

Keep an eye out on social media for additional information.

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

Monday – Double strength day with a clean focus; dips and DB rows as our second/accessory movement.

Tuesday – Long workout with some power snatches, overhead squats, and overhead lunges. Start working on that thoracic spine and shoulder mobility.

Wednesday – Back squat for 3s again. Getting ready for a heavy single next Monday. A 12 min AMRAP to follow to keep the body moving with some KB swings and pull ups.

Thursday – Push press EMOM and some hang power cleans and push ups. Forearms and grip might be feeling it after Wednesday’s workout.

Friday – How about that grip, eh?? Some toes to bar and Devils Press today.. ooh!

– Pistol skill work, and you’ll see pistols in the workout. Ready to GO! And I know you’re missing burpees, so you’ll see those, and the sneaky SDLHP.

Sunday – Bodyweight WOD – Join Jess in the park (check FB Group for more info), socially distanced with a friend, or on your own.

Or take a rest day! You worked hard this week, so reward your body with some much needed time off.

Let’s have another great week!