Hey Old Cityzens!

I hope you had a great weekend. I have a lot of info for this week – JAM PACKED! – and want to get to it.

First off – NORMAL SCHEDULE ON MONDAY. It is a federal holiday and the government is closed, however, regular people still have to work, so we’re keeping our regular hours. So that means the 5AM class is still going on if anyone wants to check it out!.. no?.. ok.

Second, this coming Saturday we have the Upper Body Mobility workshop with Katie from 1-3pm. I am *hoping* this link to sign up works.. please let me know either way if it does or doesn’t – so it can be corrected. If you are interested – and there are only FOUR spots remaining – and you aren’t sure how to sign up, talk to one of your coaches and they’ll make sure you get registered. Remember, it’s $40 and limited to 6 people, so the attention you will receive will be very personal and top notch.

Third, add your Goals and PRs to the board over by bikes. We have over 100 members and maybe 1/4 of that have something listed on the board. Looking to PR that deadlift? Working towards that first real push up? PUT IT ON THE BOARD so your coaches – and fellow members – can hold you accountable.

Fourth, registration for the 2018 CrossFit Open is now OPEN. Sign up and participate with your fellow Old Cityzens in 5 workouts from February 22nd through March 26th. Not sure what it’s about, why the hype, and why you should sign up? More information is forthcoming.

Speaking of the Open, you might notice a *slight* change in the programming. We will still have strength focused towards Olympic lifting – clean and jerk and the snatch – but you might see a previous Open workout once a week. There is a tendency for Dave Castro, Director of the CrossFit Games, to include one that has been performed in the past as he has been known to do over the past few years. Which one will he choose? We don’t know, BUT it will be good chance to see how your scores compare if you happened to do one of the workouts we choose. Additionally, there might be an uptick in verbiage around some workouts. There might be a push press listed, but we’ll say it can be done as ‘shoulder to overhead’. And scaled options will mirror those movements used as the Open does have a “Scaled” division. Dumbbell weight will be set at 50/35 for the most part. And some workouts might have a time cap added to them. So if it says ‘4 rounds for time’, we might stop you at 12 minutes. On the flip side, if the workout is one that lists 3-5 movements ‘for time’ with a cut off and you finish the movements before time is up.. KEEP GOING.. start round 2!

Make sense?? Cool!

Okay.. so about the workouts for the week. Let’s see what we’ve got..


Monday – Snatch grip deadlift with some snatches and bodyweight movements.

Tuesday – No strength. Open workout from 2011.

Wednesday – Double strength day – Back squat and push press with an 8 min ‘cash out’ to follow.

Thursday – Snatch + Hang snatch for strength.. more about this in the daily post, so be sure to read it. Dumbbell work to follow to get you in that ‘games mentality’ and prepare you for a couple movements that might pop up in the workouts.

Friday – Weighted pull ups/ pull up skill work. A little twist on “Fran” to follow.

Saturday – A classic CrossFit chipper.

Sunday – The 15th named HERO WOD. Gainz club – all the gainz + 10RM squat. Ohh snap!

Let’s have another great week.