Hey Old Cityzens!

Another week in the books and one more to go to wrap up the 2020 CrossFit Open season. You’ve seen pistols, handstand push ups and handstand walking, deadlifts, clean and jerks, double unders, and dumbbell thrusters. So what can we expect this week? Muscle ups? Another repeat? Chest to bar pull ups? Barbell thrusters? Anything is possible, so keep an eye out on Dave Castro’s Instagram page for those easy-to-decipher hints. Reminder that we have Friday Night Lights starting at 6:30pm, so please join us even if you’re not signed up for the Open. We’ll use the time to celebrate everyone doing the workouts, so make a party of it!

New Class – WODTrain
Over the summer, Coach Rachel took interim control over the Sunday Gainz Club to give Jason a break and put a new spin on it. When her time was up and the strength focused Gainz Club returned, we decided to keep her metcon focused workouts in a new timeslot on Sunday – 3:30-5:00pm. Each class will combine strength and skill conditioning exercises back-to-back, with limited time to recover. The class will move at a slightly faster pace than our normal classes due to the multiple WODs and high skill movements. The programming will be scaleable, so athletes of all levels and abilities will benefit from this class. Class starts AT 3:30, so show up a little early if you need additional time to warm up. Rachel runs a tight ship! 😉 This will run through the end of the year.

Holiday – Veteran’s Day

Next Monday, November 11th is Veteran’s Day. Normal schedule that day, as well as the weekend leading up to it. The schedule for Thanksgiving can be found in the monthly newsletter that was sent out on Friday.

Benchmark girl WOD this week – “Grace” – coming at you on Thursday. We did clean and jerks for 20.4, so we BETTER NOT be doing them for 20.5!! 😀

On that note, I need to stop rambling and show you the line up for the week..

– Double strength – hang snatches and deadlifts. The second lift is the complement, so don’t go into it thinking of doing a 8RM. Spend more time under tension with a slow, controlled decent.

Tuesday – Long workout #1 with some double unders and a barbell complex.

Wednesday – Back squats for 5s followed by some swings, sit ups, and dballs. A pretty solid line up! Text your bestie!

Thursday – A Grace warm up with some push presses.

Friday – CrossFit Open Workout 20.5. What say you?

Saturday – Handstand push up skill work (please.oh.please.oh.please don’t have HSPU in 20.5..) followed by an upper body push/pull workout with some heavy carries.

Sunday – Open gym + Gainz Club + WODTrain + HeroWOD + Yoga. A full day of activities!!

Let’s have another great week!