Hey Old Cityzens!

Happy 2nd week of 2024! I hope everyone had great weekend and enjoyed their first week back in the gym. Now that you’ve dusted off the cobwebs, let’s start thinking about goals you want to accomplish this year. Check out THIS post from Invictus CrossFit and download a FREE e-book about effective goal setting.

The CrossFit Open

The CrossFit Open starts in just under 8 weeks on February 29th. This is the worldwide competition to find THE FITTEST persons on the planet, and it could be YOU!! Registration opens January 9th for the 3-week competition. Read more about The Open HERE!


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


Monday – Double strength day with a clean focus from the hang with front squat, plus some split squats and dips.

Tuesday – Floor press *with* a pause and Old City Benchmark #7 – 1,000m row

Wednesday – Long workout with toes to bar, box jumps, and thrusters.

Thursday – Back squat with.. tempo and pauses.. followed by a couplet of double unders, swings, and burpees.

Friday – Sumo deadlifts with.. yep!.. more tempo work! Biking and hang power cleans wrap up the hour.

Saturday – Long workout with handstand push ups, lunges, and snatches.

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!