Hey Old Cityzens!

I hope everyone had great weekend and is well rested for this week, because it’s a BIG week!


CrossFit Open
The global competition to find the fittest person on EARTH starts THIS THURSDAY! Every Thursday for 3 weeks, a new workout will be announced by CrossFit HQ at 3pm.

You can read more about the Open and sign up for it HERE!


Friday Night Lights
We are also bringing back Friday Night Lights for the Open workouts! For those that are registered for the Open, we’ll meet from 5-6:30pm for the WOD. There will only be the 5pm – 6:30pm Open WOD going on in the evening. If this is your normal workout time, please come and do the workout, but you don’t have to be officially judged if you don’t want to. The morning and noon classes will go on as scheduled where you will also do the workout.

Please reserve you spot in the CrossFit Open Class Friday night. If you can’t make it at that time, you can come into Open Gym on Saturday, and the coach can judge and score your workout. And if you don’t register, you should come out anyway to support those that are participating.

You are more than welcome to come back in the evening to cheer on your fellow Old Cityzens and watch them suffer!

We currently have 19 Old Cityzens signed up! Woo hoo!

Email Coach Jen if you have any questions about The Open.

 

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

 

Monday – Back squats for 5s and 3s followed by a double dumbbell complex.

Tuesday – Deadlifts for 3s followed by a 10 min version of Benchmark WOD #4

Wednesday – Long workout with rowing, pistol squats (pew! pew!) and bench press!

Thursday – Double strength day with a snatch focus from the hang, racked carries, Romanian deadlifts and rows.

Friday – Open WOD 24.1. The workout will be announced Thursday at 3pm.

Saturday – Triplet of wall balls, power cleans, and sit ups done as a task (rounds for time) and time priority workout (AMRAP).

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

Let’s have another great week!
-Jen