Hey Old Cityzens!

I hope everyone had great weekend. The cooler temps didn’t keep me away from the trails, and I was able to get in about an 8 mile run on Saturday. Maybe I’m getting that ultra itch again?? It’s still too early to say, and I haven’t signed up for anything (*yet*), but I’m enjoying my time in the woods.

CrossFit Open

The CrossFit Open starts in 25 days.

Are you ready???

The Open is 3 weeks long and is a test (sometimes a retest) of where you rank against CrossFitters all over the WORLD.

We’ll be preparing for it by redoing some of the workouts from years past, and working on gymnastics and Olympic movements that seem to trip people up. Maybe this is the year you get your first pull ups, toes to bar, handstand push up, or max your clean.

Sign UP!


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


Monday – Cindy + biking.

Tuesday – Old City Benchmar WOD #5 – deadlifts and running.

Wednesday – Step back lunges and a tabata couplet with sit ups.

Thursday – Partner workout with rowing, squats, and snatches

Friday – Double strength day with a power clean and hang squat clean complex, followed by some handstand/inversion work.

Saturday – Incline DB bench press and rows followed by a triplet with T2B, Dballs, and double unders.

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!