Hey Old Cityzens!

I hope you’re enjoying the 3-day weekend and using the time to get in some much needed rest. We don’t necessarily program any ‘off’ days since everyone has a different schedule – MWF/Tues-Thurs-Sat/3-1-2-1/5 days on, 2 off.. or whatever they choose to cherry pick every week. If you’re feeling tired or the bar is feeling heavy or it’s not feeling as fast as usually, take an extra 2,3,or 5 days off. Get in some extra mobility work, go for a walk, go for a bike ride, or even try a new sport. The latter is part of Greg Glassman’s definition of World Class Fitness in 100 words. Check out the linked article. It’s a great read and will increase your knowledge of CrossFit as a whole.

We’re starting the last week of the month with a pretty powerful workout, Hero WOD “Murph”. If you haven’t already, take the time to read up on Lt. Michael Murphy – the man behind the workout – and remember what this day, this weekend, is all about.

With that said, here’s a glimpse at the rest of the workouts this week.

Monday – ONLY 2 MORNING CLASS TIMES – 800, 930

Tuesday – Squats.. keep in mind our cycle. Last week back squats for strength on Monday, so next week they will be on Wednesday. Wod to follow should be enough to get you moving to loosen up post-Murph.

Wednesday – A variation of the hero WOD “DT”. If you’re still sore from Murph, scale down. If you didn’t do Murph or are feeling recovered, try it Rx. However, don’t try to be a hero and go after it if you’re not recovered as it can lead to injury and put you out of commission for much longer.

Thursday – If you like couplets and you like long workouts, here’s one for you. This is one you’ll have to dig deep mentally to get through it.

Friday – Wrap up the work week with some deadlifts. Deadlifts are sexy. And so is running and handstand push ups.

Saturday – Love me some kettlebell complexes, especially when they include unilateral movements. If you ask nicely, I might come to one the classes so you can see I actually workout from time to time.

Sunday – one of the original Hero WODs. If you’re interested in seeing the list of HERO wods, check out the FAQ section of the CF mainsite linked here. Just scroll down to or search for ‘hero’ to take you to the list.

Let’s end the month on a good note, and start June with a bang.

Show up. Do work.