Hey Old Cityzens!

Happy St. Patrick’s Day!

I hope everyone had great weekend and enjoyed some much needed R & R.

CrossFit Open – complete!

WE DID IT! We made it through the 3-week long CrossFit Open and all it’s weird workout hints and challenging workouts. If you signed up for the Open, make sure your scores get entered by Monday 8pm. You also have until Monday night to use the 20% of GORUCK coupon you got for signing up for the Open.

*Pictures that Aga took will be coming out this week, too, so keep an eye on her Instagram page, our Instagram page and stories, and our Facebook Community Group for the link.

Benchmark Workouts

We’ll take a break from benchmark workouts this week and next to give any torn or sore hands a little chance to heal. But be ready for “Fran”next week.


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


Monday – Double strength day with a power clean/squat clean complex as an EMOM with some landmine pressing and single arm ring rows.

Tuesday – Bench press for 5/3/1 with pauses (you love it!) with some wall balls and crossovers. Bring your ropes!

Wednesday – Long workout with rowing, biking, push ups, and KB swings. Simple yet effective.

Thursday – Tempo back squats are back with some DB snatches (alternating) and knees to elbow. See how your hands feel on the rig.

Friday – Deadlifts and a Curtis P repeat workout from February 2022.

Saturday – Long workout of handstand push ups, pull ups, and box jumps.

Sunday – Rest Day! Phew! No yoga or gainz club today. Relax a bit and we’ll see you back in the gym tomorrow!

Let’s have another great week!