Hey Old Cityzens!

I hope everyone had great weekend. I’m still in Michigan (typing this on Thursday) and will have a more robust update *next* weekend, until then, read up on a few things below!

CrossFit Games

The 2023 CrossFit Games to crown the fitness male and female in the world wraps up today in Madison, Wisconsin. You can check out the highlights on all the divisions – adaptive, teen, masters, team – HERE!

August Newsletter

If you missed the newsletter this past Tuesday, you can check it out HERE! Read up on programming for this month, the Old Cityzen Member profile of the month, put a name to the face of two new coaches on board, as well as a information about tickets to an upcoming comedy show Tuesday night.


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


Monday – Long workout honoring 31 military service members, who died August 6th, 2011

Tuesday – Double strength with a clean focus and including elevated split squats, landmine press, and strict dips.

Wednesday – Bench press for 10s followed by swings and step ups.

Thursday – Old City Benchmark #8 – burpees and deadlifts.

Friday – Back squat for 8s followed by double unders, wall balls, and lunges.

Saturday – Deadlift for 8s followed by a triplet of biking, DB rows, and floor press.

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

Let’s have another great week!