Hey Old Cityzens!
OOph! Colder temps and darker days – is it officially winter??? Stay warm by continuing to make your way to the gym where the barbells and ergs and kettlebell swings and pull ups await you! Give yourself a few extra minutes to get layered up for your trek over and to undress, change your shoes, and prep your bottles of pre-wod so you’re ready to go a few minutes before class time. Shoulder bugging you from Saturday’s workout? Give yourself some time to hit up a Crossover Symmetry routine, or even a handful of band pull aparts. You see that Friday’s workout has pistols? Get in and spend some extra time on your ankle mobility by smashing your calf with a lacrosse ball and spending some dedicated time in the bottom of the squat. We love helping you succeed and seeing you in the gym working on that ‘extra stuff’.
I’m short on announcements today so I’m rambling a bit. I feel like Thanksgiving should be this week, so I’ll remind you to check the newsletter for next week’s holiday schedule. If you’re planning on traveling, check out CrossFit gyms where you’ll be staying or even try some body weight workouts. I just looked up ‘travel crossfit workouts’ for the previous link. Easy peasy.
I’ll stop talking about Thanksgiving and focus on the workouts this week. Let’s see what’s coming up..
Monday – Push press 10 and a 15 min AMRAP with heavy wall balls.
Tuesday – Long workout day with double unders and moving a plate.
Wednesday – Heavy carry EMOM and a triplet with overhead squats. Check that tspine mobility!
Thursday – Double strength with hang snatches (these have popped up a lot) and weighted pull ups.
Friday – Another long workout with rowing, running, jumping, and pistols. I wasn’t kidding when I said above there would be pistols on Friday!
Saturday – Deadlift and some sumo deadlift high pulls if you missed them from a few weeks ago in FGB.
Sunday – Open gym + Gainz Club + WODTrain + HeroWOD + Yoga
Let’s have another great week!
-Jen
