Hey Old Cityzens!

I hope everyone had great weekend and enjoyed sometime outside even if it wasn’t as warm as Thursday. And if you’re a football fan, I hope your team won.*

*This is posting before the Lions v. 49ers game has ended, so she’s hoping that the Lions win.

Gainz Club – UPDATE!

We’ve been teasing it since January 1st, but Gainz Club will start back February 11th.

The CrossFit Open

Coach Jen is signed up for the Open.. are YOU?!?. Click here to read more about the Open and to sign up.

To sweeten the deal, you get a 20% off code at GORUCK, which is the new apparel and footwear sponsor of CrossFit and the CrossFit Games. Check out their Ballistic trainers, rucksacks, training vests and ruck plate carriers, especially if you’re interested in doing “Murph” with a vest this year or “Chad” later this year. Start your training NOW!

Friday Nutrition Talks

The last two Fridays at 12:15pm, Sean has lead a discussion about nutrition. Check out the links below and

Jan 19th – metabolic health.

January 26th – Lipid regulation.

February 2nd – Blood pressure and hypertension. Check out the FB Community Group for the Zoom link.


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


Monday – Sumo deadlifts for 8s – going back to reps this week that we did the last week of December – followed by an 8 min AMRAP of a double DB triplet.

Tuesday – Old City Benchmark WOD #2 “The Ghost”

Wednesday – Double strength day with a snatch focus that starts with some strict press but ends with some overhead squats at that weight.

Thursday – Floor press for 8s using whatever grip on the bar you choose followed by a chipper of pull ups, toes to bar, box jumps, and step ups.

Friday – Long workout of a descending ladder of heavy squat cleans and handstand push ups. Make sure your heels stay against the wall!

Saturday – Back squats for 8s – no tempo or pausing or repeating the heavy weight – followed by a couplet of running and KB swings.

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!