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The week ahead.. October 2nd

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Hey Old Cityzens!

First off.. shout out to Liam, Kayla, Katie, and Rachel for representing Old City at the SuperFit Games held at Trident CrossFit over the weekend. Great job by all! And an additional tip of the cap to Liam and Kayla for taking FIRST in the novice division! Well done!

Couple quick announcements as I’m late to get this posted, so it might be a bit rushed..

Today was the first installment/return of Sunday morning open gym from 9-11am. Great turn out! A good mix of coaches working out, members working on double unders, getting in their 1 rep maxes, doing the Hero WOD that’s programmed. A little bit of everything! Sean Emery was at the helm today and you’ll see yours truly (umm.. me) at the helm next week. I’ll be sure to wear proper attire so my pants don’t blow out if I demo a squat. The Thursday 6AM class knows what I’m talking about..


Another scheduling alert is that Columbus Day falls on Monday, October 9th. The government is closed that day, however, there will be NO changes to our schedule on Columbus Day. So if you have the day off, come early or come later and check out the other class times we have to offer.

I think I mentioned last week that we’d be testing our Front Squat 1RM this week, but I’m pushing that to NEXT week for good reason – the floor is getting fixed on Thursday. So the rig will be temporarily out of service while we fix the sinking floor.

We also have the Spikeball Tournament coming up Saturday, October 14th at Stanton Park. Check out the posting in the Events page HERE and sign up!

Follow that up with PumpkinFest at Wunder Garten on October 15th to hear Aaron Miller’s band The Perfectionists play. Food, music, and beer – what more could you ask for!

Okay.. I’m way late on this, so let’s see what’s coming up this week.

Monday – Open the week with deadlifts and a little dumbbell complex.

Tuesday – Bring in the barbell for the week with some snatching and other overhead work.

Wednesday – MOAR snatching and overhead work, but for most, the focus here will be on skill and technique. Dial that in before increasing the weight. Spoiler alert, we’re also doing the girl benchmark workout “Karen”.

Thursday – Getting in some unilateral work along with some explosive jumping. Hoping on the bikes should also loosen up those legs a bit.

– Not messing around here with some rowing and heavy jerks. Rowing is a skill just like push jerks are a skill – take the time to learn to do it correctly.

– Wrapping up the week with back squats and a heart pumping triplet.

Let’s have another great week!

Show up. Do work.