Hey Old Cityzens!

I hope everyone had great weekend, and remembered to turn you clocks back Saturday night. Maybe if daytime was more careful, it wouldn’t have to be saved all the time.

NYC Marathon

First off, congrats to 6am regular Matt R for completing the New York City Marathon today in 4:13. It was his first marathon, and he did it while still continuing to CrossFit 3-4x a week.

Friday 6:30PM Class — CANCELED

You saw it first in the newsletter, but we’re cancelling the 6:30pm class on Friday due to low attendance. We brought it back in September after a summer layoff due the the same reason, and it hasn’t bounced back. We’ll consider bringing it back in 2024.

**ADDITIONALLY, we are looking to make changes to the Sunday schedule of Yoga and Gainz Club – swapping the order – due to low attendance at yoga.

**Please let us know your thoughts on the 6:30PM class, as well moving yoga to after Gainz Club. Send an email to Coach Jen with your comments and questions.


Saturday, Veteran’s Day
We will have our normal class schedule that day. At 11am, Coach Jack will be doing/leading the Hero WOD “Chad” for Veteran’s Day and suicide awareness. This is an extremely challenging workout that can be intimidating. But, as with all CrossFit workouts, it can be modified to your experience level. Sign up for the open gym class if you’re interested.


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


Monday – Back squats for high reps/lower percentage. Workout is a couplet with wall walks and step ups.

Tuesday – Deadlifts for 10s followed by KB swings and crossover single unders.

Wednesday – Old City Benchmark WOD #3 – “The Chief”

Thursday – Double strength day with a snatch focus, particularly overhead squats.

Friday – Bench press for high reps and a new accessory movement.

Saturday – Veteran’s Day Hero WOD. “Chad” at Open Gym.

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!