Hey Old Cityzens!

I hope everyone had great weekend. I could use another 3 day weekend like last weekend, but I’ll enjoy these summer days while they last.


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


Monday – Long interval workout with some built in rest. Get ready for some pull ups, double unders, and hang power cleans.

Tuesday – A quick swing/box jump workout as a warm up to Old City Benchmark WOD #1 of bike sprints.

Wednesday – Strength work with front squats and rows, followed by some accessory core work.

Thursday – Long workout on the rower and bike with some dball carries and shouldering.

Friday – EMOM work of pull ups (or muscle ups!), snatching, and sprinting. Some accessory work for boulder shoulders, too!

Saturday – Relive the CrossFit Open from 2011 with workout #5.

Sunday – Rest Day! Phew! Take care of your body! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week!