Hey Old Cityzens!

I hope everyone had great weekend. The groundhog saw his shadow last Thursday, which means we can expect below average temperatures for the next 6 weeks. I felt it on Saturday when it was 14 degrees for my trail run, but not today when it was nearly 50 degrees during my day trip to Frederick, MD. Pick a season already!!

February Newsletter

Did you get it?? NO?!!? No need to fret – you can read it HERE!

CrossFit Open

The 3-week long CrossFit Open starts on Thursday, February 16th when the workouts are announced at 3pm. We’ll perform the workouts in the classes on Friday.


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


Monday – Floor press for strength with hang power cleans and lunges.

Tuesday – Open-esque WOD based on 17.1/21.2

Wednesday – Double strength day with a power snatch + overhead squat complex, followed by some toes to bar gymnasty work.

Thursday – Sumo stance deadlifts followed by a couplet of air squats and power cleans

Friday – Long workout that’s a play on “The Ghost” with some built in rest.

Saturday – Split squats and chin ups followed by a KB swings WOD for time.

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!