Hey Old Cityzens!
Can you believe that we’re wrapping up the first month of 2021?? Hopefully it feels like 2021 and not December-er 2020 or sumpthin..
With that said, let’s take a look back at what you’ve achieved and what you’re looking to accomplish this year. Don’t have any goals let? Write them down. Better yet, put them on the chalk board so others can see what you’re working towards. Keep them SMART! And work with a coach to help you attain them. Check out Dan G who has been working with Coach Jason doing personal training, and finally achieved his first strict muscle up! He crossed that off the board and added a new goal. BOOM!
Get in Gear
Lots of Old City apparel available! Lots of sizes! Blue shirts. President’s Days shirts. And a few hoodies (small, xsmall, xl (*I think*)) Rep Old City in the gym, around the block during 400m runs, or at the grocery store to fuel up after class. Shirts are $30+, and the hoodies are $40+
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!!
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.
Lastly, keep your eye out for the February newsletter in your inbox next Monday with a member profile, monthly happenings, and programming preview to name a few things.
Let’s see what’s coming up this week..
Monday – Push press heavy 5 with a single DB workout including Devil Press and lunges.
Tuesday – Double strength day with a snatch focus – hang power and snatch balance.
Wednesday – Long day featuring some double unders and hang power cleans
Thursday – Deadlift and a tabata. One tabata doesn’t sound so bad, right?
Friday – Toes to bar skill work with a burner 10 min AMRAP with front squats
Saturday – Long workout with rowing (not death by calories!) and some overhead squats
Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!
Let’s have another great week!