Hey Old Cityzens!
We’re coming down from the DC Throwdown, just over a week behind us, and now we have the CrossFit Open coming up. Sign up HERE and participate. The first workout will be announced on Thursday, October 10th, and we’ll be doing the workouts in class on Friday. If you sign up for the Open, we’ll be doing Friday Night Lights again this year. More information will be coming up about FNL as the event gets closer. Until then, we’ll still be doing some previous Open workouts *jussst* in case one or two of them pop up this year. Additionally, you’ll see skill work pop up as the strength movement in coming weeks. You know there will be handstand push ups and toes to bar. If you said ‘I’ll have them by the next Open’, put your money where your mouth is, and let’s get to work!!
This weekend will be the H St Festival on Saturday, September 21st from noon – 7pm need volunteers for Saturday. Sign up HERE for one of four 3-hour shifts as we partner with Haymaker. More info re: duties will come out on Thursday.
Stretchflix & Chill
Our October event will take place on Saturday, October 26th at 7pm. We’ll watch a Halloween themed movie while getting in some mobility work. Voting on the movie will take place as the date gets closer. Keep an eye on the Community group on Facebook for the movies to choose from. Putting this out there right now — if y’all decide on “Hocus Pocus” I won’t be there. I have “a thing” against it. Don’t ask. *shrugging emoji*
That’s all for announcements, so let’s see what’s coming up..
Monday – Long workout gets you running and putting a barbell overhead and picking up the dball. Simple stuff, really.
Tuesday – Handstand push up work and a repeat of a 2013 CrossFit Open workout.
Wednesday – Double strength day – heavy front squats and Romanian deadlifts (RDLs). Let’s not jack up your hamstrings like we did last Wednesday, okay?
Thursday – Our second of two long workouts this week. Hop on the erg, swing a kettlebell, do some dips. It’s like a monkey is doing this programming – so simple! Not really. Those dips will get hard.
Friday – Deadlifts for 3. If you missed out on last Saturday’s CF Total, keep a little in the tank as we’ll be doing 1RM deadlifts the week of the 30th. Oh, and sprints. Run fast, but don’t pull a hammie like Jason.
Saturday – Bench press and some heavy cleans and burpees. Mess you up!
Sunday – Open gym + Gainz club + HeroWOD + yoga.
Let’s have another great week!
-Jen
