Hey Old Cityzens!
I hope you enjoyed a few days out of the gym. Yes, it was a cold weekend, but things are looking to warm UP this week – in and out of the gym.
We’re wrapping up the month, so you’ll start to see the end of a few cycles – pull/push, eccentric deadlifts, and gymnastics skill work. But when one (or three) doors close, others open, so be on the look out for *slight* changes in the programming. Super vague (#vaguebook) but that just means you’ll learn more about what’s coming up in the March newsletter coming out NEXT week.
And as certain cycles end, that doesn’t mean it’s the end to your training or skill work. A lot of what we do in the gym can be done at home sans equipment – balance work, hollow holds, inversion holds, to name a few of the moves we’ve been doing for pistols, toes to bar, and handstand push ups. Need extra help or ideas? Talk to one of your coaches for ideas. We’re here to help!
As it gets warmer outside you might need some new gear to show off those winter gainz. Or maybe you’ve been with Old City for 3,6,9 months, and it’s time to commit to the community. Grab an Old City Tshirt! We’ve got a couple different styles – check out the front board when you walk in – and plenty of styles. Tshirts not your jam? That’s cool.. just take a pair of scissors to them and take off the sleeves or make it a crop top (Shayne.. 😉 ).
We’ve got the CrossFit Open starting March 11th. For 3-weeks, every Friday in class, we’ll be doing the workout that is programmed. And you can even participate at home – with basic equipment, or equipment free. Sign up today and see where you rank in the world!
Phew.. enough with the announcements, let’s see what’s coming up this week..
Monday – Long workout with some deadlifts and wall balls.
Tuesday – Push press for a heavy double followed by a workout similar to Open WOD 12.3.
Wednesday – Double strength day with a snatch focus – from the ground and hang, power and squat. Dips and rows as the secondary movements.
Thursday – Special WOD for a long time member moving away – Aaron Miller *tear* – a regular in the noon class. Be on the lookout for ALL THE THINGS (rowing, snatches, squats, swings) today.
Friday – Deadlifts, and our last week of eccentric work (FINALLY, AMIRIGHT???.. oh, but those hammies be on point) and some lunges to really make that booty POP!
Saturday – Three Ps – pistols (skill work + wod), power cleans, and pull ups.
Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!
Let’s have another great week!