Hey Old Cityzens!

I hope everyone had great weekend. How ’bout them Lions! #AllGrit

Congrats and ‘maybe next year’ to other sportsball fans.

Even if you aren’t into football, I hope you’re into competing as we have the CrossFit Open coming up in just over 5 weeks.

Check out THIS article and why YOU should sign up for The Open.

Upcoming Competitions

If you’re looking to compete outside of the gym, check out The Duel at CrossFit Fredrick on April 27th.

There’s also Sadie Hawkins Dance and CrossFit Route 7 on May 4th.

Both are partner competitions and have Rx and Scaled divisions. Give it a shot!


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


Monday – Back squats for 3 with tempo and a pause AND repeating your heaviest weight a couple times. You’ll see this again on the sumo deadlifts (Tues) and floor press (Fri). Barbell couplet of lunges and push press.

Tuesday – Sumo deadlifts for 3 followed by a couplet of knees to elbow and single arm DB jerks.

Wednesday – Long workout of wall walks, box jumps, and double unders.

Thursday – Double strength day with a clean focus, but we’re following it up with the benchmark Girl WOD “Elizabeth”.

Friday – Floor press for 3s followed by a snatch/burpee couplet that has a look of “Grettel”.

Saturday – Long workout – and a repeat from last year that was an Open WOD.

Sunday – Rest Day! Phew! We also have Yoga at 10am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week! *roar!*