Hey Old Cityzens!

Ooopphhh!! More snow and rain and ice this weekend! Stay warm and dry, and keep those sidewalks clear! And if have troubles staying warm, stand in the corner of a room – it’s 90 degrees… *crickets…*

Vaccine Mandate

As of this past Saturday, January 15th, you must show proof of vaccination before working out. Show your card or a picture of your card to a coach that you have at least received your first vaccine shot, and you’re good to go. Masks are still required, too.

MLK Day Schedule
No changes! Monday is a federal holiday, but we plan to run classes as scheduled.

Any changes to the schedule, even if it’s weather related, is usually communicated via Instagram, or email if you have already reserved a spot in the class time that would be affected. So be sure to sign up!

Class Sign Up
Please make sure you continue to reserve a spot in a particular class time in ZenPlanner versus just showing up. This can be problematic particularly during Saturday open gym times from 11am-1pm, as people from the 10am class tend to hang around afterwards. And if your open gym workout rolls over into the next hour, make sure you secure time there so the coach on duty knows how many people to expect. It’s getting popular, and we LOVE to see more people take advantage of extra time in the gym.

Weekly Musings
Overhead mobility
Admittedly, my overhead mobility is weaksauce, but I’ve been working on it! I sometimes have ‘paralysis by analysis’, where I get so caught up in trying to figure out what to do, in search for THE perfect program to do, that I do nothing. Found this SIMPLE warm up you can do before a workout, at home when you wake up, when you stand up and take a break from working at home.. basically anytime to get ready for a workout, to improve overhead mobility, or move around. Check out this video from Kelly Starrett (K-Star). No equipment needed!

And check out other videos on The Ready State’s YouTube, Instagram, and mainsite for ways to fix those creaky hips, tight ankles, stiff low backs.. and more!!


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


Monday – Handstand push up skill work followed by Open WOD 15.4 to get in the CrossFit Open spirit!

Tuesday – Double strength day with snatches, overhead squats, and dips.

Wednesday – Benchmark workout “Fran”, with some time afterwards for “goat” work.. aka, a working on your weaknesses.

Thursday – Back squat day to build to a heavy 5 with some double unders and kettlebell swings.

Friday – Bench press day! Let’s get swole! A tabata body weight triplet to follow.

Saturday – Long workout with all the fun things.. wall balls, box jumps, deadlifts, etc.

Sunday – Rest Day! Phew! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week!