Hey Old Cityzens!

I hope you enjoyed the holiday, maybe spent the time away or with family, but are ready to get back at it. A quick reminder that if you are traveling – either for the upcoming holiday or another other time, we have a previous BLOG POST with a list of workout ideas to keep you active when you’re away from Old City.

I know this is a busy time of year with end of the year parties and more traveling, but it’s a GREAT time to continue, or maybe even START new habits – exercise and/or eating.
– Don’t wait until next Monday
– Don’t wait until it *feels* right
– Don’t wait until family leaves
– Don’t wait until January 1st

DO.IT.NOW.

I’ll lay off too much of the lecturing until next week.

BUT I’m not going to let you off too easy and I’ll add one more thing. Use the warm up as a time to work on your weaknesses – if you kip errythang, go strict. You’ve seen strict C2B pull ups and HSPU in workouts recently, so don’t be surprised if they keep popping up.

Quick reminder about our holiday party coming up Friday, December 8th at 8PM. Save the date!

There will be more information coming out in the December newsletter early this week, so keep an eye out for it.

Let’s talk about the workouts coming up this week, shall we?

Monday – Nothing like a little bro sesh of bench press with some DB rows to start off the week. The workout will see how much you were (or weren’t) moving over the weekend.

Tuesday – Getting “skrong” with some deadlifts, then busting out the heavier KBs and wall balls.

Wednesday – A little chipper involving a Girl WOD and a Hero WOD.

Thursday – Revisiting a previous CrossFit Open workout with some Double unders, but after we work on snatches.

Friday – Busting out the dballs with a little carry warm up that you might see in a workout next week. Dballs and box jumps in the workout, too, after front squats. Oh man you know that’s gonna be awesome!

Saturday – Getting in some heavy clean and jerk work and spending time on the erg. Also testing your gymnastics skills with more strict work.

Let’s have another great week, and bust into December with a flurry! <–get it