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The week ahead.. March 20th

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Hey there, Old Cityzens!

Four weeks down, one to go with a final Open workout concluding this Friday. Phew!

How ’bout we have fun with it and wear your AWESOMEST tshirt. Here are a couple that were present on Saturday..

Think you can top one of those bad boys?!? Let’s see what you’ve got!

And if you’re around on Saturday, swing by between 1:30 and 3pm (ish) to watch your fellow classmates take on 17.5. It’s such a great atmosphere with a crowd and all that positive energy. What do you think the workout will be?!?

Shout out to those that braved the elements and hiked Old Rag on Saturday. If you’ve got pictures, please pass them on on so we can live vicariously through you.

And check out this video of Erin talking with Rose Physical Therapy Group about CrossFit in dealing with a growing family and business. It’s all part of their Women’s Month series culminating in a meet and great on Saturday, March 25th (event link).

One last *quick* announcement that will have more information to follow is that we’ll be doing a CrossFit total on Saturday, April 1st. No joke! In class as well as from 1-3pm, show up at either time to find your 1RM for back squat, deadlift, and strict press. This is what you’ve been working for! Stay tuned for more information.

Onto the workouts for this week..

Monday – Yeah, for those who think I’ve been working something out with Dave Castro on these workouts, you’re wrong. I’m just really, really psychic. If you’ve been following along with the Monday workouts following the first 3 Open workouts, a little more of the same today. Sorry! Hair of the dog.

Tuesday – Getting in some more snatch and OH squat work. Prep those shoulders. The following tabata barbell workout should be a fun one.

Wednesday – Mixing in some unilateral (single leg work) for strength. Balance things out. The metcon should be short and spicy and a good complement.

Thursday – A bit of a gymnasty day. Get in some good pull up and muscle up skill work followed by a 15 min EMOM. If you need work on your body weight movements, this is a day to come. Skipping days with movements you don’t like or aren’t good at won’t help you get better at them.

Friday – CrossFit Open WOD 17.5.. TBD. My guess is it will be a workout ‘for time’ and include thrusters (DBs?!?!) and possibly double unders.

Saturday – Press strength day with a slightly unconventional triplet to follow. Intrigued? Check it out!

Sunday – As we’ve been doing for over the last year HERO workout. Challenge yourself physically and mentally.

Show up. Do work.
Let’s have another great week!