Hey Old Cityzens!
WHAT A PARTY on Friday, eh?? Oh, lordy! And by the looks of the low turn out at open gym on Saturday, I’m guessing there were quite a few people nursing some hangovers. I made it in, but, admittedly, my deadlifts felt REALLY heavy, and there was a lot of silent sitting between sets. Oh boy.. BUT! It did feel good to move a little.. just not too quickly 😉
For everyone who went home with a sweet, sweet pair of sweatpants, be sure to wear the hell out of them! Except, not outside. These are inside only pants. And if you think they fit weird up front.. yeah, they do. Roll the waistband down once, then you’re set. If they are too short? Cut the legs off and you’ve got a sweet pair of sweat shorts. Tshirt too big? Fold it in half lengthwise so the sleeves match up and cut them off – instant muscle shirt. Too long? Tie one side in a knot. BOOM! Post your new look on Community Page on Facebook for all to see.
We’ve got a few events coming up, the first and biggest being the WHOLE 30 info session this Saturday, December 16th at 1pm. This is with Kate Brock in preparation for the Whole 30 challenge starting January 1st. Not sure what that involves? Show up! Can’t make it? Post your questions on the post on the FB Community Page.
With Christmas just around the corner, there will be a few changes to the schedule, but we’ll definitely be closed Christmas Day and New Years Day. Other dates and times will be posted on the board in the gym, and I’ll get them here, too. They were also included in the newsletter that went out Monday, November 27th, so check your emails!
Let’s get on with the good stuff!
Monday – No tabatas or hollow holds, but we do have a long partner workout. Bring your jump rope – or ask Santa for your own – and get ready to spend some time with someone in your class you don’t know very well and learn something new about them.
Tuesday – A slightly different rep scheme for the strength this week for the main lifts – back squat, bench, deadlift – but it will be good to take a slight break from the norm. You’ll also get to spend some quality time with a fun little dumbbell complex.
Wednesday – Going upside down as well as going heavy with a little 12 minute couplet. We’re going to challenge you in going unbroken in one of the movements.
Thursday – Deadlifts followed by a fun little barbell triplet. I say ‘fun’, but I don’t think that’s the word you’ll use to describe it.
Friday – Fight Gone Bad! A CrossFit Classic workout.
Saturday – Getting in some good clean work for strength followed by a triplet (3 movement) workout with some running, body weight work, and dumbbells. The distance, reps, and weight for this are low enough that you should be able to move through it at a consistent pace. It might be slow! But keep moving.
Let’s start this second week of December off on a good note. Aim to get in at least 3 times this week and put in some good work!
