Hey Old Cityzens!

I hope everyone had great weekend and is settling in to 2023.

Get outside!

I know it’s cold outside, but you don’t necessarily have to be outside. But are you testing your fitness outside of the gym? Check out Ken and Jeff, pictured above, who ran “The Dopey Challenge” over the weekend. It’s a 4-day event that starts with a 5K run and ends with a marathon run, with a 10k and half-marathon in between. Phew! Okay, maybe that’s not for you, but there are a TON of events in the area to explore, such as rowing, orienteering, weight lifting, trail running, climbing, and even CrossFit events. No need to be proficient in anything, but World Class Fitness in 100 Words advises you to ‘regularly learn and plan new sports.

What are you going to try this year???

CrossFit Open

The CrossFit Open starts in 38 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 – Old City Benchmark WOD #4 – sumo deadlift high pulls, push press, and box jumps.

Tuesday – Double strength day with hang cleans and a toes to bar focus.

Wednesday – Bench press with rowing and goblet squats.

ThursdayCrossFit Open WOD 20.1

Friday – Deadlifts with bike sprints and farmer’s carry.

Saturday – Bulgarian split squats and chin up work, followed by a step up, snatch, and thruster WOD.

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!