The week ahead.. December 31st

Hey Old Cityzens!

I hope everyone has been enjoying some time away from the gym. I’m looking forward to seeing everyone back in this week.

With the new year comes new goals. I’m not one to jump on the ‘new year, new me’ bandwagon, but I like to use the end of the year as a time to reflect on what I’ve accomplished and what I’m continuing to work on improving. I’ll refrain from saying ‘what I didn’t accomplish’ because 2018 gave us 365 chances to better ourselves. You might not have made the most of every day, but every time you made it to the gym or did a workout while traveling or mobility work at home or meal prepped for the week was a chance to better yourself.

What are you going to do to improve this year? You have 365 opportunities.

We’ll be updating the Goalz/PR board over by the bikes. Clean slate.

Start thinking of ways to improve in and out of the gym. Maybe it’s getting pull ups, getting a 300# deadlift, biking to work. SMART goals – specific, measureable, attainable, relevant, timely. Work with your coaches, too. We all want you to succeed. And we have goals of our own we’re working on. Here are a few of mine.

10 strict pull ups
Half marathon row (1:35)
Deadlift 325#
Back squat 225#
Bodyweight under 170#
Daily journaling

Quite the mix of strength, endurance, bodyweight, and mental work. Isn’t that what CrossFit is about? I’m looking forward to the challenge and being held accountable.

Spend some time these next couple days writing down and sharing your goals with others.

A quick reminder that we only have 4 classes on Monday – 6,7AM, 930, noon. CLOSED on Tuesday. And then we’re back to our regular schedule on Wednesday, January 2nd. Yaaa 5AM classes!

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

Monday – We’re going to have some fun on Monday with an end of the year workout similar to our 12 Days of Christmas workout.


Wednesday – Back squats and a single DB triplet. A good way to start the year.

Thursday – Long workout getting in some rowing, KB swings, and bodyweight work.

Friday – Deadlifts with a snatch grip. Getting in more snatching with double unders. Bring your rope!

Saturday – Pressing with a barbell/push up workout for time. Two barbell movements, two different weights.

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

Let’s have another great week and a great start to the new year!

By |2018-12-30T19:29:13+00:00December 30th, 2018|Blog, General, Gym News, News|