Hey Old Cityzens!

Congrats to all our runners that took part in the Rock and Roll Half Marathon this past Saturday. We had a strong showing from Ken K, Sherry Y, Nikki D, Ryan M, and Jack S’s wife Julia. Awesome job! Way to use your fitness outside of the gym.

We also had Matt M and Coach Jess participate in The Syndicate Series: Vault competition over the weekend at 12 Labours CrossFit.

If you know of any other competitions, let us know so we can spread the word if others are interested.


March Music Madness CONTINUES
We’re in Round 2 after a contentious round 1 of voting. Not sure where or how to vote?? Y’all received a ballot via email on March 15th. And it can also be found HERE. That link over there! Click on it. Having problems? Reach out to Coach David at [email protected] for questions, comments, or concerns.


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


Monday – Toes to bar skill work with positional movements such as wall walks, V-ups, and double unders in the WOD.

Tuesday – Double strength day with back squats (heavy 5), dumbbell bench press, and bent over rows

Wednesday – Old City Benchmark WOD “The Chief”

Thursday – Push jerks followed by rowing and dball to shoulders.

Friday – Deadlifts and KB swings, cleans, and sprints.

Saturday – Long partner workout with pull ups, Devil’s press, and box jumps.

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

Let’s have another great week!