Hey Old Cityzens!

Brrr!! I hope you’re surviving this cold snap we’re going through. I guess it’s officially winter now. Y’know a good way to beat the cold? Working up a sweat either in class or at open gym or yoga on the weekend. It’s true! It’s science!

A couple things to talk about this week.

Number 1 – PRS AND GOALS BOARD! Check it out over by the bikes. Notice, both words are plural, so be sure to list more than one goal you want to CRUSH this year. Set the bar high! Remember working on one thing can help another. Improved grip and pulling strength for deadlifts can carry over to your work on pull ups. Don’t believe me? Try it yourself and let’s see your progress by May. Sound good?

Number 2 – Lots of events coming up. Check the white board over by the GHD machines when you enter. First one up is the Olympic Lifting workshop with David THIS Saturday from 1-3pm. Classes are small, capped at 6 people, so you get lots of focused attention, and cost is $40. This is for beginners. So if you want some focused attention on the snatch and clean and jerk, this is for you! *also let me know if that link doesn’t take you to the sign up page in Front Desk/Pike13*

Here’s a picture of the board for other events this month.

Number 3 – New podcast coming out this week. All about strength, and then the discussion comes back to what we’re doing for strength these next two months and what it’s leading up to. Spoiler – check the picture above for the date, which might be changing because of…

Number 4 – The CrossFit Open is starting Thursday, February 22nd. Sign ups open Thursday, January 11th. So… SIGN UP! As we’ve done in years past, we’ll be doing the workouts in class so everyone can participate. But if you sign up, we’ll be doing the workouts as a group (most likely) Saturday afternoon. It’s a really great event and it will be awesome to do the Open in the new space. Even if you don’t sign up – and there is a scaled division – show up on Saturday and cheer on your fellow members.

I’m getting all excited and it’s still just over a month away!

Let’s carry that excitement over to the workouts we’ve got coming up this week.

Monday – Dumbbell chipper. Long grinding workout, but a fun one. They’re all fun.

Tuesday – Bench (Heavy 5) followed by a triplet. A few bodyweight movements and a heavy KB for some unilateral work.

Wednesday – Hang power clean (Heavy 3) followed by a team workout with some fun equipment. The dball and bikes are fun, right?

Thursday – Our dedicated strength day – Front squat (heavy 5) and jerks (heavy 2). Cashout today is a mainsite workout from December using these two movements. Let’s see how many reps you can get.

Friday – Deadlift (heavy 5) with a quick little triplet to follow. Again, a couple bodyweight/gymnastics movements and a barbell. Can’t get any better than that.

Saturday – No strength today so we’ve got a 20 min AMRAP. Bring your jump ropes!

Sunday – Hero WOD. Gaiz club – 1 RM Power snatch + OHS plus some other good stuff, as usual.

Let’s have another kick ass week. Exploding fist bumps to y’all!