Hey Old Cityzens!

We’ve got some big things coming up these last couple of weeks of the month.

First off.. it’s a ways a way, but be sure to save the date – December 15th at 8pm will be our holiday party. BE THERE! And you can finally see me sans Buff with my hair down. It’s really not all that cracked up to be, but people make a HUGE deal about it. And if that’s what gets you to show up, then I’ll take it.

As for programming, you’ll see some more heavy singes/1RM attempts coming up – clean and jerk, bench press, deadlift, and back squat. Deadlift will show up NEXT Wednesday on Halloween so be sure to dress up for some big lifts! And next Monday we’ll be celebrating the opening of Old City CrossFit by repeating out first workout, which was the girl WOD Cindy. Good timing! So a lot of fun things coming up!

This past weekend I had the chance to compete in my 3rd powerlifting meet of 2018. I had some goals written on the chalk board by the Assault bikes that included those three lifts – back squat, bench press, deadlift. I’ve met some of those goals, and others I still have 2.5 months to work towards. What did you write on the board? What goals did you set for yourself for 2018? Have you accomplished them? What can your coaches do to help you get there or get close to your goals before the end of the year?

Let’s see what’s coming up this week.

Monday – Double strength day – deadlift and push press. A little ME running

Tuesday – Long day.. mix of rowing and some single KB and gymnastics work.

Wednesday – Back squat w/ a pause, similar to last week’s pause front squats followed by a single KB metcon.

Thursday – No strength day again, but we’re bringing back the Dballs and some HSPU and giving you some time before the wod to get in extra work on both movements.

Friday – Clean and jerk heavy 1 followed by a partner barbell complex WOD. Should be fun.

Saturday – Wrapping up the week with bench press 1 RM and a little dumbbell triplet with some man makers. Haven’t seen those bad boys in awhile!

Sunday – Open gym + gainz club + Hero WOD + yoga

Let’s have another great weeke