Hey Old Cityzens!

Ahhhh! All the signs of October – the floor is fixed! The weather is finally feeling more Fall-like! And the CrossFit Open is finally upon us! Wait.. wut?

Yep! Normally held in Feb-March, HQ has pulled the ol’ swicher-o and moved The Open to October. You can watch the announcement LIVE as Rich Froning and Scott Panchik go head to head in the workout we’ll be doing in class the next day. For the next 5 weeks, this will be the format of our Friday workouts. Hopefully the workouts we’ve been putting you through have helped prepare you for the unknown and unknowable. And sometimes you’ll experience the “Open Magic” where that pull up, muscle up, snatch, heavy clean, or handstand push up you’ve been working on will finally happen!

You can sign up HERE for the Open and join in the judging that will take place Friday night starting at 6:30pm. And if the 6:30pm class is the only class time you can make on Fridays, you are still welcome to do the workout then without being judged.

If you sign up, be sure to select “Old City Crossfit” as your gym, and Coach David as your judge.

For any questions, comments, or concerns regarding workout time(s) please email Coach David.

And to get in the competitive spirit, we have a benchmark Girl WOD on Wednesday.

Let’s keep with the announcement theme but transition to the rest of the workouts that are coming up this week.

Monday – Back squats for 8s (not 20s like last week), followed by a triplet with some lunges and KB swings to fire up the legs some more.

– Getting in some Olympic lifting with a power snatch/overhead squat couplet for a heavy 3, then some double unders and full squat snatches from the hang.

Wednesday – Girl benchmark WOD Barbara

Thursday – Just in case there are handstand push ups on Friday, you’ll get in some practice today before doing a workout with KB jerks and dips.

Friday – CrossFit Open Workout 20.1 – will be announced Thursday at 8pm

– A long day inspired by Nancy with some box jumps.

Sunday – Open gym + Gainz + HeroWOD + Yoga

Let’s have another great week!