Hey Old Cityzens!

I hope you had a great weekend. Speaking of the weekend, a reminder that our regular weekend schedule is as follows..

Saturday – 9 and 10am classes, 11-1pm open gym
Sunday – 9-11am open gym, 11-12:30 gainz club and then the 5:15pm class (Hero WOD) and yoga at 6:30.

The evening CrossFit class isn’t like the workouts Monday through Saturday. These are named workouts for fallen members of the armed services, LEO, or even the CrossFit community as a way to remember their impact in the world. They are usually harder than what you would experience in a regular class. For me, doing a named Hero workout has a mental/emotional component to it, as well – to give it 100% for someone who can’t anymore. Keep that in mind when you attend.

Speaking of class schedule — take a look at the class offerings over at Old City 810.. you still have a few more days to take advantage of these classes.. and FOR FREE!!. Days and times are also listed on the white board when you walk into 1007. You have a selection of HIIT ‘Work’ classes, body part/joint specific ‘restore’ mobility classes, and an additional yoga class now on Wednesday nights that so many people crave! Get on over there and take advantage of this trial offer.

The cubbie area starts to take on a life of its own, particularly this time of year when there are extra articles of clothing due to the cold weather and sometimes precipitation. Please be sure to keep gym items in the lower two levels of the cubbies, and somewhat organized on the red cabinet near the window. There seems to be some lost or stray articles of clothing – workout and dressy – that tend to get left behind. Please ‘pack it in, pack it out’ if you change clothes at the gym.

Coming up in a couple weeks, we will be doing a big clean of that corner. Whatever you keep at the gym in that corner – clothes, bottles, notebooks, belts, wrist wraps, jump ropes, etc – will need to be removed the weekend of February 16-17. Yes, you can bring you stuff back Monday. If it isn’t claimed it will be donated/tossed/kept by one of the coaches if we really like it.

That’s all I’ve got for basic announcement, so let’s see what’s coming up this week..

Monday – Bench press and a couplet to get you ready for the CrossFit Open.

Tuesday – Getting that double strength day in early this week – power snatch and bent over rows. What did you think about those glute bridges last week, eh?

Tabata. Enough said.

– Back squat day — heavy ONE. Then some fun with the erg and dballs. yaa!

– Long day of snatching and double unders. You’ll either love or hate one or both movements after today.

Saturday – Deadlift for 2 (up, down; up, down) followed by a quick little triplet to keep you moving.

Sunday – Open gym + Gainz club + HeroWOD + yoga

Let’s have another great week!

**And if you made it this far, thank you for reading these posts. It’s always helpful to know that I’m reaching one or two people. Please let me know if you have any questions or suggestions about content. Good or bad – all feedback is appreciated! *heart hands*