Hey Old Cityzens!

Hope you all had a great weekend. And how about that temperature on Sunday, eh? Is it finally.. FINALLY.. sweata weatha?

Or what about hoodie or waffle knit Henley weather? Yeah, we’re still looking for a head-count on Old City apparel. No obligation to buy!

Fill out the form HERE.


Weekly Musings

1. Give us a follow on Instagram if you aren’t already. More great content in the works, so make sure you stay in the loop!

2. Check out CrossFit Mainsite for great daily content, too! There media page puts out tons of free content regarding workout demos, movement tips, recipes, etc.

3. Get ready for “Cindy” coming up next Tuesday, October 26th.


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


Monday – Front squats followed by goblet squats and KB push press.

Tuesday – Deadlifts, sumo deadlift high pulls, and V-ups

Wednesday – Long workout with running, rowing, power cleans, and push ups.

Thursday – Double strength day with a snatch focus – snatch pull and hang power snatch. Super set that with pull ups and Romanian deadlifts

Friday – Push/pull/squat day with some DB pressing, banded pulling (a new one!), and split squats. Turkish Get-ups and lunges coming your way in the workout.

Saturday – An interval version of Open WOD 20.2

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

Let’s have another great week!