Hey Old Cityzens!

Oh man.. another great week completed, another great week ahead of us. One week closer to the CrossFit Open, too!. Are you #intheopen??? NO!!! Well if you have any questions, check out last week’s podcast – Episode #6 – with Sean, David, and Katie, where they talk about the history of the Open, what it’s all about, and why you should sign up. There will also be a Facebook LIVE event with Sean and Katie to talk about how Old City will participate, so keep an eye out on social media for updates on when that will take place so you can watch from work and ask any questions you might have. And THEN you can sign up.

Cool? Cool!

And if you missed the Pelvic Floor workshop on Saturday, here’s a link to the blog post and podcast Sean did with Claire Bowe from Rose PT a few weeks ago. Awesome information for both men and women.

A few more events coming up..
– Saturday, February 17th – President’s Day walk from 3-5pm. We’re honoring 32nd President Franklin Delano Roosevelt.

– Saturday, February 24th – Muscle Up workshop with David.

– Thursday, February 22nd – Start of the CrossFit Open! Watch the LIVE! announcement at 8pm to find out what workout we’ll be doing in class on Friday.

That is still a week away, so no need to get *too* excited.

Let’s focus on the week ahead and see what workouts we’ve got coming up.


Monday – Clean complex building to a heavy single. Three movements, not a cluster. Similar movements for the work out where you take up to 10 attempts to build to a heavy unbroken set of 9 reps. Good test of grip strength and mental strength.

Tuesday – Work on that grip strength again with weighted pull ups. No pull ups yet? Work on yer pull ups. Workout is a good ‘warm up’ for the Open – 2 of the 3 movements we’ll likely see, so make sure you’re hitting the standards.

Wednesday – Double strength day with some snatch/OHS and deadlift work. Quick cashout workout with the empty barbell should get your HR up. Keep your form in check, tho, don’t just wildly throw the BB around.

Thursday – Long workout today with the bike and dumbbells. Booty blaster day.

Friday – Back squats, then more squats. And running. Of course.

Saturday – Long partner workout. Bring your jump ropes for this doozy.

Sunday – Slightly atypical Hero WOD with all gymnastics movements and one new one.

Open gym from 9-11am as well as Gainz CLub from 11am-12:30. Remember that the gainz club workout is part of the strength programming for the rest of the week. So try to make it in for some extra gainz and instructions.

Let’s have another great week. Get in and get some*!

*I’m testing out new slogans.. not sure I like that one..