Hey Old Cityzens!

Happy Week 3 – and final week – of the CrossFit Open!

I hope everyone had great weekend, remembered to change their clocks again (so long that precious hour of sleep! *tear*), and recovered from 24.2 on Friday or Saturday. Reminder that scores are due by 8pm Monday night!


Tuesday 5am is BACK!
Yes, you read that correctly. Not only do we have a 5am class, but it had previously been every Monday, Wednesday, and Friday. Due to demand from.. well, the 5am folks.. it is now back on Tuesday. Having coached it for the last 10 years.. the folks that attend it are real and are not just made up names put on the board. You should check it out at least once!

*There is still no 8am class*


Friday Night Lights
Come celebrate the end of the Open Friday night. Even if you aren’t signed up for the Open or already completed the workout earlier in the day, swing by and cheer on the evening folks. Bring some drinks and snacks, or share what others bring. Swap stories about how you did on workouts 1 and 2. And maybe you’ll learn about “this one time, at band camp..” from Coach Sheryl.

And 5am folks, take a nap beforehand so you can hang out after 7pm. 😉

**Please remember to sign up for the Friday Night Lights time slot in Zen Planner so we know how many people will be there and how many heats we’ll have to run**

 

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

 

Monday – Starting off the week with an ode to the Open with a couple 7 min AMRAPs from over the years.

Tuesday – Double strength day with some split snatches, seal rows, and Romanian deadlifts.

Wednesday – Bench press for 3s at the same weight, followed by a triplet of wall walks (only 1!) KB swings, and box jumps.

Thursday – Long bodyweight workout with running, air squats, and sit ups.

Friday – Open WOD 24.3. It will be announced Thursday at 3pm. Will we be doing thrusters and chest to bar pull ups or muscle ups this week?

Saturday – Deadlifts for 3s at the same weight, followed by a repeat workout from last September. Bring your jump rope!

Sunday – Rest Day! Phew! We also have Yoga at 10am and Gainz Club at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!
-Jen