Hey Old Cityzens!

What a weekend! I hope you got out and enjoyed some time between rain showers.

Just a couple of notes as we have the October (already!!) newsletter coming your way on Thursday, so you’ll read a bunch of updates in that email.


Finally put on display some apparel we’ve had stowed away – blue tshirts, special edition President’s Day tshirts, and the always comfy ‘get your own hoodie!’ hoodie. No one better be stealing it from you. It’s chilly szn! Gotta look fresh walking to and from the gym. And there are only a few of the blue Henley/thermals available, too – XS I *think*. Shirts unisex and super soft!

As Sean mentioned in his Facebook video on Thursday, we have more content coming your way through the community group. We realized we could be doing more to teach outside the “classroom” to equip you with all the possible information you need to help get you to your goals.
Here’s the general schedule:
– Monday: David Drew
– Tuesday: Jason Camsky
– Wednesday: Jen Jacobs
– Thursday: Sean Emery
– Friday: TBD

Each day we aim to bring you some sort of information in the world of health and fitness that you can use for your #gainz. There’s no strict topic or outline we’re following, so help us out – is there a health/wellness/fitness question you have that you just haven’t had the time to research? Is there a movement or drill or terminology you’d like explained? Let us know!

I’ll leave you alone so you can think of some questions.

In the meantime, let’s see what’s coming up this week..

Monday – Push press for a heavy 3 and finally some kettlebell snatches.

Tuesday – Long workout putting to use some skill work on the rig and heavy cleans.

Wednesday – Skill day – hitting those pistols. Getting in practice on your own? Let’s do it some more! And then we’ll be doing them in the workout. Extra work! And speaking of skill work, I hope those double unders are coming along – bring your rope today.

Thursday – Double strength day with some snatches, and we’ll be trying out some snatch balances today as well. Might not be getting as heavy as you have in the past, but working on this skill will help your snatch and overhead strength down the road.

Friday – 20 min AMRAP with some strict pull ups and rowing. Heavy swings, too, so your grip will be tested today.

– Deadlift day! Heavy 5s then some sprints.

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

Let’s have another great week!