Hey Old Cityzens!

Coaches gonna be watching your squat depth this week like…

October Newsletter

If you didn’t see it in your email, we’ve got you covered! You can get caught up HERE.
– Upcoming competitions
– Learn more about Coach Jason
– Head count for an apparel order – hoodies and thermals
– Find out what’s happening with programming this month


Weekly Musings
We have a lot of grippy work coming up this week, so take care of your wrists and forearms. Here are some stretches you can do at home or before/after the workout.

And Catalyst Athletics always has good stuff! Check out there website for stretches to improve your Olympic lifts.


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


Monday – Starting right out the gate with our Double strength day. Snatch focus with a little twist and some – surprise! – grip training.

Tuesday – Pull/push/squat strength work followed by a 12 min AMRAP with some.. well, pull and squat work.

Wednesday – Long workout – a dumbbell workout we did last August. Check that grip strength today. How’s it holding up?

Thursday – Step back lunges for our squat day. Time to get in some unilateral work again. Rowing and swings to bookend the class.

Friday – Deadlifts on a running 2 min clock. No tempo work, but they are deadstop, and yes you can add weight. Hang power cleans and HOPS! will wrap up the day.

Saturday – Partner workout! Oh, how we’ve missed you. Get ready for some pull ups, wall balls, and snatches with a *little* bit of rest.

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

Let’s have another great week!