Hey Old Cityzens!

First things first – REGULAR SCHEDULE ON MONDAY.

Okay, now that that’s out of the way..

20.1 is DONE! For those that have signed up for The Open, be sure to enter your scores BEFORE 8pm on Monday. The website gets jammed, so don’t wait and get locked out. And remember that David has a day or two to approve your score. So no need to bug him about it, he likes to take his time 😉 Yes, it might say ‘pending’ for awhile, but he’ll get it taken care of, and then you can see where you rank among your fellow Old Cityzens.

Same format for the next 4 weeks – Open announcement Thursday at 8pm, and we’ll do the workout in each class on Friday. The 6:30pm class will ‘host’ Friday Night Lights for those looking to be judged, but heat priority goes to those in the class. Email Coach David if you can’t make it Friday night and plan to do it at an open gym or another time.

One other announcement for this week – Saturday, October 26th is Stretchflix and Chill. Watch a movie and mobilize. Check the Facebook Community Group for the poll to vote on the movie to watch. It looks like Beetlejuice has a healthy lead over Hocus Pocus (HoPo), so let’s keep it that way.

Let’s get to the good stuff.. I know you’re anxious to see what hell workouts are coming up this week.

Monday – Back squats, and a fun couplet with some Turkish Get ups to get the heart pumping.

Tuesday – Long day with some deadlifts and handstand push ups – putting to use last Thursday’s skill work.

Wednesday – Another skill day, toes to bar.. will we see them in 20.2?? And some Curtis Ps. It’s been awhile since we’ve seen these bad boys.

Thursday – Double strength, and it’s a doozy with some timed deadlifts (think of when we did 5 back squats every 5 minutes) and bench press. A full hour!

Friday – CrossFit Open Workout 20.2. Any guesses??

Saturday – Back squat heavy 5. If this will be your first time squatting this week, you’ll build to a heavy 8. Putting that T2B skill work from Wednesday to use, too.

Sunday – Open Gym + Gainz Club + HeroWOD + Yoga

Let’s have another great week!
-Jen