Hey Old Cityzens!

Happy week of Thanksgiving! This is the time of year where we engorge ourselves on food on the third Thursday of the month rather than at a Super Bowl party, or a friends cook out every weekend in the summer, or Easter, or at Christmas.. y’know, that real special time of year to ‘let loose’ for once.

Before you head off to grandma’s house, here’s a reminder on the schedule for the week.

Monday & Tuesday – Normal
Wednesday – No 6:30pm or 7:30pm class
Thursday – CLOSED **see post on Community page re: 5K run Herrin is organizing**
Friday & Saturday – Open Gym only from 9am-11am
Sunday – Open Gym from 9am-11am, Gainz Club from 11am-1:30pm*

Workouts (no warm ups or mobility) will be programmed on Friday, Saturday, and Sunday (hero WOD), so if you’re traveling you’ll still be able to get in the strength work that will be programmed on Saturday. You’re free to do what’s posted or something else, that’s why it’s open gym.

I didn’t want to say much this week except to remind people to read the blog posts, read the links in the blog posts and watch the videos, and write down the weights you use – particularly for strength. Don’t go into the workout unprepared. And if you think the blog posts are too long.. well.. too bad. It’s literally 3 minutes of reading. I’m not making bullet points or a tl;dr version. And if you want to be surprised and wait to see the workout when you arrive, that’s fine.. read the post on your phone or on the iPad before class.

So.. in summary
– Shortened class schedule this week
– Read the blog posts at some point
– Write down your strength numbers
– Cue epic eyeroll from me

Here’s a glimpse at the workouts for the week..

Monday – GIRL WOD “Diane”, then moar deadlifts. Get skrong

Tuesday – Long chipper. Bring your jump ropes and stretch out your wrists and rack position.

Wednesday – Barbell work and a tabata.. something you’ll see more of in the coming weeks. Get HIIT!

Thursday – CLOSED! Go do a Turkey Trot and test your fitness like I’ll be doing.

Friday – Post-Thanksgiving f*ckary.. aka, a little of everything just like that cold plate of chicken, sweet potatoes, beans, and pie you’ll be having for lunch.

Saturday – Squats and rowing. If you don’t have access to an erg (rowing machine) if you’re out of town, sub 15/10 burpees for men/women.

Let’s make the most of this shortened week.