Hey Old Cityzens!

I hope everyone had great weekend. The Monday holiday might give some people an extra day off, so take advantage of the 3-day weekend.

CrossFit Open

Congrats to everyone that tackled Open workout 23.1 this weekend. We’ve been working a lot on toes to bar, and the workout had similar movements that were in Monday’s workout (cleans, toes to bar, and wall balls) so hopefully you felt ready to tackle it!

Reminder that scores are due by 8pm on Monday, and Coach Jen will have until Wednesday at 8pm to validate the scores.


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


Monday – Double strength day with a hang power snatch focus to get you working on cycling the barbell.

Tuesday – Bench press – no pause! regular grip! – and pyramid workout including running, shoulder to overhead, and sit ups.

Wednesday – AMRAP with pull ups, pistols, and double unders.

Thursday – Back squat and a variation of “Grace” with squats.

Friday – CrossFit Open WOD 23.2. Announced Thursday at 3pm.

Saturday – TBD based on what 23.2 is. Website and ZenPlanner will be updated Friday night.

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!