Hey Old Cityzens!

I hope everyone had great weekend and braved the storm we had blow through Friday night!! Yeah, if you don’t remember it, it’s because it didn’t happen! We had our one week of winter, a false spring, and now we’re back to just cold. Hopefully things warm up a bit more because we have running coming up in workouts!

Monday Classes – Regular Schedule
Monday is a Federal holiday – President’s Day – and there is no change to the schedule. This usually means the noon class fills up because people have the day off, so sign up NOW!


“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 had a ‘soft open’ this weekend, it runs through March 17th, and includes some nuns with guns, a striptease numbers, and drunken priests. What more could you ask for!?!

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 18 Old Cityzens signed up!

Upcoming Competitions
If you’re looking to compete outside of the gym, check out The Duel at CrossFit Fredrick on April 27th. Workouts are released on April 1st.

There’s also Sadie Hawkins Dance and CrossFit Route 7 on May 4th. Divisions are listed as Varsity (Rx) and JV (scaled)

Both are partner competitions and have Rx and Scaled divisions. Give it a shot!

 

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

 

Monday – Long workout to open the week. Three AMRAP couplets with 3 minutes of rest in between based on previous Open workouts.

Tuesday – Front squat + back squat combo – let’s see what the legs can handle. The workout that follows is a row/floor press couplet.

Wednesday – Deadlift day of 5s and 3s followed by tabata handstand holds and ring rows.

Thursday – Old City Benchmark WOD #9 – toes to bar, cleans, and sprints.

Friday – Double strength day to wrap up the week! Push jerks, narrow stance split squats, Yates row, and candlestick roll ups. All the fun!

Saturday – Bench press for 5s and 3s followed by bike sprints and Devil’s Press! Does it make it sound less horrible if I were to tell you it’s with 1 DB vs 2? Maybe??

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

Let’s have another great week!
-Jen