Hey Old Cityzens!

I hope everyone had great weekend and knew what to do with themselves without any football on TV!!

February Newsletter

Check your inbox on February 1st for the February newsletter. If you overlooked it, you can catch up on your reading HERE.

We have a recipe from Coach Kate, an update on Gainz Club starting up again, and a performance at Constellation Theater staring Hunter R with member Dianna G on the production team! Grab a ticket and support our Old Cityzens and the arts!

The CrossFit Open

The CrossFit Open starts in just under 4 weeks on February 29th. This is the worldwide competition to find THE FITTEST persons on the planet, and it could be YOU!! Registration is still open for the 3-week competition, and we currently have 8 Old Cityzens signed up, with 3 of them being coaches. Woohoo!!. Read more about The Open HERE!


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


Monday – Old City Benchmark WOD “The Chief”

Tuesday – Double strength day with a clean focus that will feature some push press, reverse lunges, DB rows and curls.

Wednesday – Making the transition from the floor press to bench press for 8s with a triplet of hang power cleans, wall balls, and single under crossovers. Will this be a new movement in the Open?? Coach Jen seems to think so.

Thursday – Long workout with rowing, sit ups, and Devil’s Press.

Friday – Front squats for 8s followed by swings, toes to bar, and short sprints!

Saturday – Switching back to conventional style deadlifts for 8 reps and a WOD of deadlifts and step ups – a play on Open WOD 14.3.

Sunday – Rest Day! Phew! Unfortunately, there is no Yoga today. But Gainz Club is BACK from 11am – 12:30pm. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!