Hey Old Cityzens!

Hope you had a great weekend. Did you check out any of the workouts last week from Stage 1 of the CrossFit Games? Check out their YouTube Channel and watch the athletes compete in seven workouts over the course of two days. And who knows! Maybe you’ll see these workouts in the coming days/weeks 😉

Reminder that we have some *small* tweaks to our membership structure and pricing. The announcement was make Thursday on our Facebook Community Group, and everyone should’ve received an email on Friday. A few highlights from that include the return of 5:15 ZoomWOD with Coach Jess on Monday, Wednesday, and Friday. This will be coach-led vs coached, which will be the 6:30 ZoomWOD with Coach Jason (Monday) and Coach David (Tues-Fri). As with the CrossFit classes, we ask that you ‘reserve’ your spot ahead of time so all coaches know how many to expect, and it’s easier to check everyone in.

There’s also a drop-in option for the ZoomWODs, too, for non-members ($20+ tax) so you can have your friends try us out, too!

And in-person and other virtual members can do the ZoomWODs, too! EVERYONE GETS A ZOOMWOD!!

Okay.. enough with the Oprah-like enthusiasm. It’s a bit too much on a Sunday night.

One more announcement, keep an eye out on Instagram and our Facebook Community group for daily posts. We’re doing our best to keep you informed and educated regarding specific movements, the goings on at the gym, and the ‘why’s’ behind our programming. And if there’s anything you want to know more about, hit me up! I know what *I* want to teach everyone (rowing, double unders, the powers of kombucha at 5am, and random stories of an aging Gen Xer), but it might not be what *you’re* interested in. We’ll still pass on our wisdom, but we’d also like a pool additional ideas to pull from as well. And there’s no wrong idea! Pass ’em all along!

Alight.. I’ve got kombucha to bottle, so let’s get on with it and see what’s coming up this week..

Monday – Starting things off with some back squats then testing out one of the CrossFit Games events from this past weekend.

Tuesday – Double KB/DB strict press work, and a DB workout that *hopefully* won’t give you flash backs to last Tuesday’s long workout.

Wednesday – Oh, hai, long workout! Snatches, dubs, and thrusters.. and it’s *not* last Friday’s WOD but with double unders.

Thursday – Handstand push up skill work followed by some step ups (only 1 weight!) and push ups.

Friday – Wrapping up the week with our double strength day with a focus on cleans, particularly jerks today. Second movement will be Romanian deadlifts (RDLs) since we have squats as our main lift this week (Monday) instead of deadlifts, so let’s work da booty. #fallbutts

– Second long workout that’s a sort of Nancy and Helen mashup.

Sunday – Bodyweight focused WOD – Join Jess in the park (check FB Group for more info and for the workout), socially distanced with a friend, or on your own.

Let’s have another great week!