Hey Old Cityzens!

We’re wrapping up September, which means a whole new month of good things ahead! Keep an eye out for the October newsletter on Tuesday, October 1st, outlining the events of October (Stretchflix and Chill), the evolution of the Sunday Gainz Club class, as well as information on the CrossFit Open that starts next Thursday, October 10th with the first workout announcement. You can watch LIVE as Scott Panchik and Rich Froning square off in the workout that we’ll do in class on Friday, October 11th.

Programming wise, regarding the next quarter, just a hint that the girl WODs we’ll be doing are Barbara, Grace, and Karen. As if we haven’t done enough wall balls recently! Just call yourselves prepared. We might be able to sneak in Helen, too, but we’ll see how the next 3 months line up. I’ll include more information regrading weekly and monthly focus on particular lifts. Stay tuned.

One more thing that’s super important to point out is that we’re getting the center section of flooring under the rig fixed. You might’ve noticed when squatting or benching that you just can’t get an even footing. Well, that’s because the floor is cracked. They’ll be starting the work Thursday, and we’re going to give the rig the weekend to rest to let the floor settle. Workouts Thursday – Sunday will be programmed around it, i.e. not using it. More information will follow, but keep that in mind during classes later in the week including open gym(s) and gainz club.

I’m always running late on this bad boy, so let’s get to the good stuff and see what’s coming up this week… *spoiler: lots of leg work*

Monday – Double strength day.

Tuesday – Long day with some Devils Press and getting you Open ready with toes to bar.

Wednesday – Deadlift – heavy single, followed by some bike sprints.

Thursday – Bench press (or floor press, rig use permitted) – Triplet following puts to test your push ups as well as cleans and high box jumps.

Friday – Gets in all the fun stuff of running and rowing, and introduces the DB hang split snatch. If you know how to skip correctly in warm up line drills, you shouldn’t have a problem with this movement.

Saturday – Pistol practice, along with an EMOM version of Open workout 17.5. Bring your skipping rope!

Sunday – Open gym + Gainz (Strength!) Club + HeroWOD + yoga is back!!

Let’s have another great week.
-Jen