Hey Old Cityzens!

Happy 10 years, Old City! Thanks to everyone who organized the party and attended. It was good to see a mix of people dressed in costumes, Old City gear, and in more formal wear. It was great to share some stories about our humble beginnings and remember how far we’ve come in 10 years. As Sean said, here’s to another 10 years!

November Newsletter

Keep an eye out for it on Wednesday. Every current member should receive it. If you don’t, PLEASE let us know we know you’re getting all forms of communication from us. Aside from the usual programming update, there are updates on classes and the holiday schedule – class times and days off.

How to Stay Informed

FacebookOld City CrossFit Community Group– Aside from announcing gym happenings, the community shares events, items for sale, job opporunities, etc. We’ll also post about any changes to class times here.

– The workout of the day is posted in Stories. Included are scaling options, projected finish times, etc, as well as the board from the AM peeps. Changes to class times will usually be shared in the Stories.

ZenPlanner App – This is your go-to source. From here, you can reserve you stop in class, see who is coaching each class, who is in you class, and what the WOD is. You can also log in your weights and scores, and see how others in the gym do.

**The downside of ZP is the inability to include hyperlinks. This is one advantage that the website has to offer.

Speaking of the website…

Old City website – Yes! We have a website! Weekly blog posts can be found HERE. At the bottom of the page you can also see older workouts. These posts give you a preview of the week – what days we do squat/bench/deadlift, which Benchmark WOD is happening, what day should I get in my long run, etc. We also have a DAILY WOD post that includes the workout in full for the day – rep scheme for the strength, hyperlinks to any movements you might have questions on, and extra tips/hacks on the workout. And some days you may or may not get Rick Rolled. Did you click all the links above? Didn’t think so.. 😉


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


Monday – Old City Benchmark WOD #2 – “The Ghost”

Tuesday – It’s Halloween! Dress up for back squats for 3s at 85% and more! A quick 21-15-9 couplet will follow.

Wednesday – Deadlifts for 3s at, yep.. 85%.

Thursday – Long chipper with running, wall balls, pull ups, and KB Swings.

Friday – Double strength day with a clean focus and curls

Saturday – Bench press for 3s at 85% and double under couplet to follow.

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!