Hey Old Cityzens!

I hope everyone had great weekend and enjoyed watching college basketball this weekend. Men’s final is on Monday night at 9:20pm. Although it’s on past your bedtime, who ya got winning??

Side note.. I heard the moon has a therapy appointment tomorrow afternoon. I bet she’s gonna tell her she’s going through a phase..

April Newsletter

You should’ve received it in your mailbox last Monday. No? Lucky you, because you can find it HERE.

Find links to the Open picture from Aga – who was also our featured member of the month – and see the layout for programming this month.

Welcome Kam Khosh!

We have a new team member at the gym – Kam Khosh. He has an extensive background in fitness and athletics, including working as a group fitness coach and personal trainer. His focus will be on Personal Training and 1-on-1 intro sessions. He’ll mostly be around the gym weekdays 10am-1pm. Be sure you introduce yourself to him when you see a new red shirt around the gym.


CrossFit Quarterfinals
Congrats to Lisa R and Coach Jess who qualified for the Age Group Quarterfinals based on their showing in The Open last month.

Quarterfinals are the second virtual stage of the 2024 CrossFit Games season when the pool of competitors is whittled down and top athletes from the Open are invited to continue their competition season alongside others from their gym and in the community. Individuals will complete a series of workouts at their affiliates during a six-day period — starting on a Wednesday morning and finishing on a Monday night — to determine who will advance to the Semifinals. The top 25% (formerly 10%) of individuals in each region will advance from the Open to the Individual Quarterfinal in 2024, inviting a larger cohort of the CrossFit community to continue their competition season.


Let’s see what’s coming up THIS week..


Monday – Bench press for 4s, followed by Old City Benchmark #7 – 1,000m row

Tuesday“Murph” prep with pull ups, push ups, air squats, and running. Bring your vest if you plan on wearing it in May.

Wednesday – Double strength day with a snatch focus – power, hang, overhead squat – followed by some hip thrusts and tricep work.

Thursday – Deadlifts, renegade rows, and step ups.

Friday – A long workout with double unders, toes to bar, and handstand shoulder taps.

Saturday – Tempo front squats, followed by a sprinty workout with burpees and KB swings.

Sunday – Rest Day! Phew! We also have Yoga at 10am and Gainz Club at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!