Hey Old Cityzens!

I hope you had another great weekend and did something fun to take advantage of the awesome weather.

We have a great event coming up this weekend – axe throwing! You can find out more about the event – location, time, etc – in the previous link, and you can sign up HERE or in the link included in the newsletter that was sent out June 28th. There are 11 spots available, so CLAIM YOUR SPOT.

Here’s something that lead me down a longer rabbit hole than it should’ve – and, no I’m not talking about funny cat videos because that’s a given – but the correct spelling of ‘ax’.. or is it ‘axe’? *shrug* I originally typed it sans ‘e’ when I started writing this, but changed it to conform with the Event posting.

We have some squatting coming up this week. Heck, we usually squat every week whether it’s just in warm ups, air squats, wall ball, back squats, etc. Squatting is fundamental. Everyone should squat, and it’s not bad for your knees. It’s only bad for your knees if you do it incorrectly. So if your knees hurt from squatting – or from anything else, for that matter – something is up and needs to be addressed.

I want to share this article about squatting from the CrossFit Journal. They put out content daily in the form of articles, Games updates, and daily videos to go along with the mainsite WOD. A lot of the content is free, but some of it can only be accessed with a paid subscription. It’s worth the price.

But this is one of there original articles, accompanied by the original pictures to go along with it.

Can you spot a couple flaws?

Once you’ve found those, let’s move on and take a look at what’s coming up for this week..


Monday – Back squat, 1RM. 3 round triplet to follow with a couple movements we haven’t done in awhile. Keeps everyone moving, but staying in place.

Tuesday – Long workout today combining some running, “Diane”, and “Elizabeth”.

Wednesday – Bench press 1RM and some snatches. We’re giving you the option today of DB or KB and what weight to use.

Thursday – Pull up work – strict or weighted – followed by a barbell complex/triplet. Remember those barbell lunges we did for strength last week? No reason…

Friday – Double strength day power clean & hang clean and some RDLs, part of the deadlift deload. Cashout WOD will get you working on your push ups.

Saturday – Our 2nd long workout for the week and you’ll get some time in on the bike and rower today along with some dball fun, and putting together the push/pull work from Thursday and Friday.

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

Let’s have another great week!