Hey Old Cityzens!

Happy Superb Owl Sunday!

I hope everyone had great weekend and is currently enjoy the game right now, or doing something else enjoyable.

We’ve got a fun week ahead with a few CrossFit girl themed workouts, including the benchmark girl WOD “Diane” on Friday. We’ll be adding in some pausing and tempo work to the strength movements, so keep an eye out for those this week and the following weeks.

“Desperate Measures” at Constellation Theater

Check out noon regular Hunter Ringsmith (star!) and noon/afternoon go-er Dianna Garten (assistant director!) in the musical Western “Desperate Measures”. The show runs from February 15th through March 17th and includes some nuns with guns, a striptease numbers, and drunken priests. Sounds like a typical 7am class! 😀

Click HERE for tickets, and use the code COLLABORATOR to get 50% off

The CrossFit Open

The global competition to find the fittest person on EARTH starts on February 29th. Every Thursday for 3 weeks, a new workout will be announced by CrossFit HQ, and we will do that workout in class on Friday. We are also bringing back Friday Night Lights for the Open workouts! For those that are registered for the Open, we’ll meet from 5-6:30pm for the WOD. If you can’t make it at that time, you can come into Open Gym on Saturday, and the coach can judge and score your workout. And if you don’t register, you should come out anyway to support those that are participating.

You can read more about the Open and sign up for it HERE!. We currently have 14 Old Cityzens signed up!


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


Monday – Double strength day with a snatch focus. A power and hang complex, some single arm rows, glute bridges, and a suitcase carry to start off the week.

Tuesday – Bench press for 5s with some tempo work followed by a “Grace” inspired dummbbell complex.

Wednesday – Long workout to honor the partnership of “Annie” and “Karen” on Valentine’s Day <3

Thursday – Front squats with some pausing followed by 10 minutes of “Cindy” with a twist.

Friday – Deadlifts (deadstop!) for 5s followed by “Diane”

Saturday – Long workout as a descending ladder rep scheme with thrusters, snatches, and box jumps.

Sunday – Rest Day! Phew! We also have Yoga at 10am and 90 minutes of Gainz Club starting at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!