Hey Old Cityzens!

I hope you all had a great weekend, got outside to enjoy the weather, and finally recovered from Friday’s workout. Yeah.. that was a doozy, wasn’t it!? Phew!! I saw all the scores on the board posted to Twitter (Old City White Board) and in ZenPlanner.. and you all CRUSHED IT! *fist bump*

A few announcements and happenings this week, a couple happening on Friday, June 11th.

CF Classes
The 4:30, 5:30, 6:30pm classes are cancelled for a private event that evening.

ZoomWOD – the end of an era!
Friday’s 5:15p ZoomWOD will be the final one of this pandemic. We all should give Coach Jess a round of applause, standing O, and buy her whatever she wants to drink any time she’s out as a HUGE THANK YOU for loyally holding down the Zoom Fort with her Mon/Wed/Fri virtual workouts. She doesn’t just coach them, but she does the workouts, too.
So pop in online.. say ‘hi’.. do the workout with her and her band of regulars. We look forward to seeing back in the gym, and getting her hands familiar with the pull up bar and barbell again.

AARP Video Series
Big thanks to everyone that participated in the filming of the video series we did with AARP a few weeks ago. The first video will go live on their website THIS Thursday, June 10th at 6:30pm. The subsequent videos will be released every Thursday. Please spread the word to anyone that may be interested!

Air Conditioning
Yeah.. it’s hot outside, and hot inside. We’re working to get the AC fixed, so bear with us a little while longer. Stay hydrated and stay cool. And if you’re feeling overheated, take a break or just stop the workout completely.

Weekly Musings
Previously, the daily blog posts contained a link for members to expand their minds. I labeled ‘daily reading’, ‘daily listening’, ‘daily meditation’, etc. Sometimes it was relevant to CrossFit and most times it was not. It was to get you to read, listen, or experience you might not otherwise. The reasons behind the post were personal, and sometimes due to discussions with members in the gym. I want to bring that back to the weekly posts, and hope you learn something new, pass it on to someone else, or just scratch your head in bewilderment. All are fine reactions.

Enjoy this week’s installment.

1. “What is Fitness?” – CF Journal

2. Have you ever heard of Lombardi Time

3. Planes of motion – Sagittal, frontal, and transverse

Hopefully this feel educated, or at least entertained.


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


Monday – Long workout (I know, I know..) to start off the week. But you know what would’ve been cruel? Doing it again! This time we’re doing hang power snatches, pull ups, and running.

Tuesday – Unilateral work with some lateral step ups followed by a ‘deconstructed man maker’ dumbbell workout.

Wednesday – Double strength work with a clean focus and dips for some accessory work.

Thursday – Yet ANOTHER long workout.. does it feel like we’re doing so many sexy metcons?? Are you feeling sexy yet?? Oh, but this is a partner workout with all the things – rowing, pull ups, swings, etc.

Friday – Tempo front squat work and some dball shouldering.

– Back to gymnastics skill work starting off with handstand push ups and more dumbbell work with snatches and push presses.

Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week!