Hey Old Cityzens!

I hope everyone had great weekend. And I think we’re *finally* hitting REAL fall! So bust out the sweatahs, sleep with the windows open, and add pumpkin spice to errythang! Isn’t that how it works??


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


Monday – Snatch complex for strength followed by a classic CrossFit rep scheme with snatches and pull ups.

Tuesday – Double under and thruster EMOM ladder followed by some pulling, pushing, and Turkish Get-Up work.

Wednesday – Benchmark Girl WOD “Cindy”

Thursday – Our back squat/front squat day, which will be sets of 3s. Some great accessory work today includes Romanian deadlifts, Arnold presses, and banded tricep extensions.

Friday – A SPRINTY day with burpess and.. well, sprinting!

Saturday – Partner workout with deadlifts, push press, and rowing.

Sunday – Rest Day! Phew! We also have Yoga at 10am and Gainz Club at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!