Hey Old Cityzens!

I hope you all enjoyed the weekend and are finding your “Zen Place” in dealing with the road/street closures this week. The gym plans to be open for regular class times all week, but please plan ahead if you need to make alternate travel plans to get to the gym. It’s possible other closures might happen between now and Wednesday, so keep an eye out for last minute or ‘rolling closures’. I’ve found the Secret Service website to have the most up-to-date information.

CrossFit Open
Registration is LIVE for The CrossFit Open, which will run for 3 weeks vs 5 weeks, starting March 11th. This year it will be more accessible than ever, with Rx’d, scaled, foundations, and adaptive options, along with a chance to compete from home with basic equipment or no equipment. CHECK IT OUT!!

Scholarship Program
In the January newsletter, we introduced our Scholarship Program and put out a call for donors/sponsors to help current members or people in the community looking to join Old City CrossFit who have been negatively impacted over the last year due to Covid, etc. We’ve already awarded 4 scholarships due to your generosity. If you’d like to donate a 3-month membership, or know someone who could use a little financial assistance (it’s okay to nominate yourself, too!), fill out this form.

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

Monday – Long workout with double unders and cleans.

Tuesday – Pull up strength work followed by a KB swing and burpee ladder.

Wednesday – Double strength day with some cleans and jerks, as well as some booty building lunges. *POW!*

Thursday – Putting to use Tuesday’s pull up work with some.. well, pull ups, snatches, and some running.

Friday – Deadlift heavy 5 followed by ‘death by rowing..’

– Handstand push up skill work and a tabata bodyweight workout.

Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week!