Hey Old Cityzens!

I hope everyone had great weekend. Great weather, despite Saturday’s rain, to enjoy fall festivities such as apple picking, wandering the pumpkin patch, corn mazes, and the such. I hope you’re ready for another fun-filled week.

Squat/Bench/Dead focus this week

This week, we’ll be decreasing the percentages for our three main lifts. Each will be completed at 65% of your *new* 1RM projection. This week, your projection will be 5-10# more than what you were working at. Example, if you based your bench press off of 255# for Thursday’s 5×3 at 85%, bump it up to 260 or 265# this week, and for the next 3 weeks. Don’t increase it each week! Stay here, and get in some good volume work. Same applies for deadlift and back squat. Stay at your new projected PR weight for the next few weeks.

10 Year anniversary party

HUGE party happening next Saturday at 7pm. Please come and celebrate 10 years of Old City CrossFit. Learn about our humble beginnings over at the 810 location, and how we had to walk 10 miles uphill to get to and from the gym. We had a blacksmith set up in the back where we made the barbells and plates. Don’t believe me? Come to the party to hear more stories. Please check your email for the invite to RSVP.


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


Monday – Old City Benchmark #8 – deadlifts and burpees.

Tuesday – Double strength day with front squats, landmine press, and dips.

Wednesday – Bench press for 5s with a pause at the chest (!!) on the first two reps followed by step ups for “Chad” prep and double unders.

Thursday – Long workout with wall walks and snatches.

Friday – Back squat for 5s at a 3 sec tempo AND a pause, followed by a cozy couplet.

Saturday – Deadlifts with more tempo work and a quick triplet.

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!