Hey Old Cityzens!
Soooo.. anything exciting happen last week? 😛 😉
Seriously, though, whether you’re working out with us virtually or in the gym, we hope that you find some solace as well as strength in your 1-2 hours of work that you put in every day. This can be with the programmed workout, or your time away from your computer or social media to just.. well, breathe.. and deal with whatever shit you’re going through. I’m not going to mince words. Physical, mental, emotional, and spiritual health is super important, so I hope you’re doing what you need to to ‘cleanse the palate’ daily.
Curfew and Cancelled Classes
Thank you to everyone for your understanding with the cancellation of the evening and morning class(es) on Wednesday/Thursday due to the curfew that went into effect around 4pm from 6pm-6am. In the likelihood that it might happen again in the coming weeks, please keep an eye on our social media pages – Facebook and Instagram – for updates. If you are signed up for a class, we will email you, too, which is another reason why it is important to sign up for classes 1-2 days ahead of time. Again, thank you for your understanding.
In the January newsletter, we introduced our Scholarship Program and put out a call for donors/sponsors to help current members or people in the community looking to join Old City CrossFit who have been negatively impacted over the last year due to Covid, etc. If you’re not in our Facebook Group, it was announced on Friday that – because of YOUR generosity – we were able to award the first FOUR people 3-months of CrossFit.
How cool is that!?!?
If you know someone that deserves one of these scholarships, please share THIS application link with them. And if you would like to sponsor a membership, you can also fill out the form. Thank you to everyone that has donated so far!
Now let’s see what’s coming up this week..
Monday – Pistol skill work with some more gymnastics (pull ups!) and KB swings in the workout. Take care of those paws!
Tuesday – Long workout, one that some of you have seen before.
Wednesday – Push press for a heavy 8 – back to high reps! – followed by some deficit (hands on DB) push ups and box step overs.
Thursday – Double strength day with a snatch focus – muscle snatch, hang power snatch, and overhead squats.
Friday – Benchmark Girl WOD and a chance to work on some weaknesses, aka your ‘goats’, EMOM style afterwards.
Saturday – Deadlift heavy 3 with a deadlift/push press descending ladder – the fun direction!
Sunday – Rest day! Chill, relax, do some mobility, go for a walk, binge watch Netflix. Do you!
Let’s have another great week!