Hey Old Cityzens!.. and New Cityzens!

I wanted to start off the week by welcoming new readers. This blog is posted every Sunday at 8PM (give or take a *few* minutes some weeks) and gives you a glimpse into the workouts for the coming week. I might mention something like ‘bring your jump rope’ or ‘spend some extra time stretching out your wrists’ or ‘heavy deadlifts are being served’ to get you pumped and mentally prepared for what’s to come. At 7:56pm each day, the workout for the next day is published. Some like to see it, some don’t, and that’s cool.

But I try to start off this posting with a little introduction or maybe a link to an article about hand care, the pros/cons of wearing weightlifting shoes (no cons, really. wear them), and why you shouldn’t “cherry pick” workouts. It’s to get you thinking about how to better yourself and ways to get there. I’ll include it at the top so you can read it every week without seeing the preview for the week – if you like surprises.

And I’ll also include some gym announcements, such as *no 9AM, 10AM, or open gym this weekend*, in case you somehow can’t make it to class this weekend and were hoping to do something at Open Gym. That is true, too. Only the F/F workout on this Saturday at 11am.

With that said, let’s see what’s in store for this week..

Monday – Squats of the front variety to start things off. A quick dumbbell triplet to follow.

Tuesday – Running today. No strength is programmed. But that doesn’t mean we aren’t picking up some heavy weight in the wod.

*Spoiler – we are*

Wednesday – Squats *again*. No one died from doing too many squats, right? Percentages are changing weekly, and going up, so make sure you’re tracking your progressions so you can choose your weights more accurately instead of guessing and missing lifts. Things are getting heavy, but you shouldn’t be missing any lifts. And the couplet to follow will be spicy.

Thursday – Pressing today and we’ve got some double unders in the workout, so bring your rope!

Friday – Partner workout! Chipper wod which will give you a chance to work with a new member. Show them what working out at Old City is all about!

Saturday – Wrapping up the Friends and Family week with a workout 11AM. Followed by a parrtaaay!

*NO OTHER CLASSES TODAY**

Sunday – *not* an Hero WOD, but a challenging workout, none the less.

Let’s have a great week!

Show up. Do work.