Hey Old Cityzens!

I hope you had a great weekend. We got a glimpse of Fall with some cooler temps Saturday and Sunday. I feel like the number of people running in the morning doubled, and the hoodies started to make an appearance. It’s still too soon for pumpkin spiced anything, so don’t get *too* excited.

We’re wrapping up the month and we’ve got a holiday coming up. Labor Day is next Monday, so there are a few changes to the schedule Sunday and Monday.

Sunday – Open gym and Gainz Club *ONLY*
Monday – Open gym from 8-11am.
^I’ll still post a Hero workout on Sunday that can be performed either day. Additionally, I’ll have a short/med/long workout on the board if you don’t know what to do at open gym. We’re extending it an hour – starting it an hour earlier – since we had a HUGE turnout last year. Don’t disappoint me and not show up! I’ll be opening the doors, turning on some fans, and playing EDM. Besides that, you do you.

This weekend we also have the Winery Tour on Sunday, September 1st. Sign up! There are about 6 spots left. Bus leaves from the gym at 10am and takes you to two Northern Virginia wineries. Cost of tasting and food is on you, but the bus will get you to and from safely.

I’m late to get this posted, so let’s get right to the good stuff and see what workouts are coming up this week..

Monday – Double strength – hang snatch and RDLs. Cashout of KB swings.

Tuesday – Long workout. We haven’t seen any bears recently, so let’s do some in the form of a barbell complex.

Wednesday – The first of our two back squat days followed by and interval workout 1:1 work/rest. Those swings from Monday will come in handy.

Thursday – Press/Push press complex and a repeat of a CF Open workout from 2015. Which one do you think it is?

Friday – Our second long workout of the week 21-15-9 with a good mix of barbell, gymnastics, and cardio. Bring your jump rope.

Saturday – Our second back squat day – or maybe your first if you didn’t make it Wednesday. We’ll get in some more gymnastics work with some pistols – haven’t seen those bad boys in awhile – and toes to bar. So take care of your hands if you do Friday’s workout.

Sunday – Open gym and gainz club ONLY, but this HeroWOD will be posted if you want to knock it out at open gym.

Let’s have another great week!
-Jen