Hey Old Cityzens!

I hope you had a great weekend and are ready to kill this first full week of February.

So it looks like Punxsutawney Phil saw his shadow and predicted 6 more weeks of winter. If you don’t believe him, here are other predictions you can cherry pick about spring coming early. Whichever rodent you follow, what I do know is true is that we’ll still be running 1-2x a week for the next 6 weeks, and then the next 6 weeks, and then the next 6 weeks, etc..

As I mentioned in the newsletter that you all received February 1st, “We’ll (also) be taking advantage of all the equipment we have, utilizing kettlebells, dumbbells, dballs, and barbells in our WODs.”

In addition to these pieces of equipment, we’ll be running, and jumping, and rowing for cardio, and combining them with the items in the former to enhance your cardio experience. So bring gloves, bring a hat, bring a long sleeve shirt, and come ready to workout.

Going back to the newsletter, it was chock full of good info, so I’ll briefly mention a few of those here..

WORKSHOP
We’ve got the Pelvic Floor workshop this Saturday, February 10th from 1:30-3:30pm at the gym. This will be lead by Claire Bowe from Rose Physical Therapy. This is FREE for EVERYONE and open to the public, so bring a friend along! And this isn’t just for ladies, either.

PODCAST
Can’t make it to the workshop? Check out the latest blog post and podcast with Sean as he sits down and talks with Claire to discuss the basics of pelvic floor dysfunction in both men and women.

PRESIDENT’S DAY T-SHIRTS
Pre-order for our FDR themed shirts ends MONDAY! This is the ONLY way you can order these one of a kind shirts. There’s a sign up sheet at the gym or you can fill out this form online. Shirts are $25+tax

LATER THIS MONTH
– In addition to the tshirts for President’s Day, we will have the President’s Day walk on Saturday, February 17th, leaving the gym at 3pm and walking to his memorials at Archives and the Tidal Basin, then back to The Big Board for happy hour around 5pm.
– CrossFit Open starts Thursday, February 22nd. We’ll be doing each workout in class on Friday for the 5 weeks of the Open.
– Muscle up workshop Saturday, February 24th. Limited to 8 people at a cost of $40. Requirements are 1 strict pull up and 1 strict dip. So get working on those so you can attend!

Again, check out the newsletter that was sent out February 1st for all the details regarding programming, the Open, and the 6-week fitness challenge.

Okay let’s look at all the running we’re doing this week.

Monday – No strength, so naturally we’re running. We’re doing other stuff, like wall balls and pull ups, but I want to stress the running because.. well, it’s running.

Tuesday – Snatch and overhead squat for a double today. No running in the workout, but we’ll be doing some body weight work with a snatch component.

Wednesday – Skill/technique work today with the muscle snatch. Don’t expect to go very heavy here, hone in that technique. For the workout, we’re not running again, but we’ll be doing double unders. Ya! Bring your jump rope!

Thursday – Here’s are 2x strength day, hitting up a high hang clean and jerk and some deadlifts. The workout is short and sweet, oh, and did I mention no running?

Friday – No strength today, so you know what that means.. running of course! This is a long workout, high volume with some barbell work and box jumps.

Saturday – Starting off the weekend with some front squats for a heavy 3. Following it up with no running, but some lunges. Fair trade off, yes?

Sunday – Always a good Hero workout and gainz club.

Let’s have a great week everyone!

**Oh, and before I go, let me turn off the sarcasm… There.. much better.