The Week Ahead 01/05/26
Happy New Year to you all!
Don’t forget: Post-Holiday party at our place, this Saturday at 6! Sheryl and Jason are having a meat/no-meat chili off. So we’ll have some food and snacks… but be sure to bring a drink or three and any sides. We’ll also erase the 2025 goals board and look on 2026 with fresh eyes…
The Week Ahead:
Monday - A fast paced strength day, more specifically an extended E2MOM. All heavy lifting, but with scheduled rest. First 8 rounds power clean and strict KB press. Second 8 rounds Barbell RDL and Strict Chin-Up. I like the pairing of power clean and RDL every once in a while for extra practice keeping good posture.
Tuesday - Cardio focus followed by mobility. The classic benchmark Annie, sit-ups and double unders, but with a lap after each round. So total running is 2k. I think this takes 15-20 minutes. After the WOD, some of our favorite stretches.
Wednesday - Double Strength. Back Squat paired with an immediate superset of seated-start box jumps. After that, the return of the ring push-up and Powell Raise.
Thursday - Gymnastics day. Handstand kick-up practice along with weighted pull-ups. Then a short/medium WOD of handstand push-up, toes to bar, KB Swings. Mini-Nate, I think.
Friday - Core Strength (more?!). Then a WOD I think is pretty darn hard. Wall Balls and Burpee Box Jumps.
Saturday - Partner WOD. Half the point is hanging out with your friends. So just show up!
The Week Ahead – 12/29/25
Team, Friends, Old Cityzens,
Reminder that we’ve got a few new class options in the new year, Engine and Muscle Lab! We will start these on 1/8 and 1/9!
And because of New Year’s Day, we’ll stack our second week in a row with a grueling hero-style workout. Join us on Tuesday if you’re in the mood for a serious challenge! (Always and forever scalable to anything you need.)
The Week Ahead:
Monday – Strength is barbell split squat and DB Bent Over Row. WOD is just beyond a sprint time-wise, but should feel like a sprint: small reps and big rounds of Sumo Deadlift High Pull and Double Push-Up Burpee.
Tuesday – Hero-style WOD celebrating 1/31 and our new year, 2026. Expect a 30 minute or so WOD of double Unders, rowing, barbell shoulder to overhead at 135/95, and pull-ups.
Wednesday – New Year’s Eve, so a shorter schedule today. Core strength first, then an EMOM WOD of KB Squats, Landmine Twist, and Bike. If you want to work on your obliques (side abs) and rotation… today is the day!
Thursday – Closed!
Friday – Tied with Monday for my favorite day of the week. Barbell RDL and Rotating Ring Chin Up (our second go around here.) The WOD is CrossFit Open 22.1… a 15 minute AMRAP of Wall Walks, DB Snatch, and Box Jump.
Saturday – Bench Press, shoulder prehab, then partner WOD!!
Sunday – Ladies Who Lift! If you’re not yet familiar, this is a women’s only class led by women coaches. It’s entirely strength training, so don’t expect much cardio. Class is limited, so sign up before it’s too late.
The Week Ahead – 12/22/25
Team, Friends, Old Cityzens,
Happy Holidays and Merry Christmas Week. I hope you all have plans to relax and enjoy family… but also plans to get after it at Old City this week. A few notes to keep you all in the loop, and the week ahead below.
Speaking to the broad programming… the shortened weeks and hero WODs from Thanksgiving through January make it difficult to program an *exacting* plan, but hey, every day is an awesome workout, and it’s CrossFit after all… constantly varied. BUT! Expect a return to skill progressions, like pistols, and a monthly(ish) benchmark WOD in January.
Second, I decided to forgo the “12 days of Christmas” WOD this year. I’ve been threatening to do so for years, and this year seems as good as any. You may love it, but from a coaching perspective it’s a disaster. In an effort to set you all up for success, but to also give you a workout worthy of a holiday, I’ve programmed a different workout on Tuesday.
Also! Expect an email from our team on a few changes in the New Year, including a few new class concepts and increased options to work closely with our coaches to individualize your Old City CrossFit experience. We’re very excited, and every change we make is an effort to give you all more options for fitness and fun.
Anywho, the week ahead:
Monday – Back Squat paired with squat mobility. Then a push/pull couplet of push press and pull-up. Descending rep scheme, probably takes 8-12 minutes.
Tuesday – Your Holiday Hero WOD: “McGhee” The rare 30 minute AMRAP, heavy deadlifts, push-ups, box jumps. I took what was an incredibly complex WOD, nearly impossible to coach… and changed it to the incredibly simple.
Wednesday – Only morning classes and noon. Landmine Press and DB Benter Over Row. WOD is middle Distance, maybe 12-15 minutes. Rowing, Plank, Barbell Curl.
Thursday – Closed!
Friday – Only morning classes and noon. Evening classes cancelled. Hang Power Clean practice up front, then power cleans, toes to bar, running. The run is 200m and it’s a 15 minute AMRAP, so I’m guessing a strong score is 5-6 rounds… so 1000-1200m running.
Saturday – Partner WOD. This is actually a WOD we’ve done a few times that I really really like… I just doubled it. 40 Rounds, alternate with your partner, DB Snatch, Lunges, Box Jump.
All my love,
Coach Jason
The Week Ahead – 12/15/25
Team, Friends, Old Cityzens,
It is cold and everyone I know is sick. Don’t let it get to you: show up to the gym and kick some ass. Showing up is the hardest part. Or, show up and don’t try so hard. Both are really good options. The week ahead:
Monday – A new “concept” for strength period – really really short erg sprints. I’m calling them Erg Power Strokes… 10 pulls at the absolute fastest pace you can.
WOD is Sprint/Rest. Shoulder to Overhead, Pull-Ups, Double Unders, rest
I really enjoy the erg power pulls for a few reasons… first, it’s a low technique power drill… akin to a power clean with less thinking. I also use it on days where I’m cold and everyone I know is sick… it’s like a shot of espresso before your workout.
Tuesday – Hang SQUAT clean practice. Then an EMOM with hang squat cleans, burpees, v-ups. My favorite kind of workout.
Wednesday – Hannukah WOD. 8 rounds, 8 movements. It’s a grind, should take about 20-30 minutes
Thursday – Bench Press, Barbell Curl, and a short sprint WOD of 400m run and DB Snatch. Total running 1200m.
Friday – Double Strength: Split Squat (continuation of Pistols), Weighted RING Chin-Up (scale will be bar chin-up and negatives,) Barbell RDL (glutes!), KB Z press (third week in a row, handstand push-up progression)
Saturday – Core Burner and Partner WOD!!
The Week Ahead – 12/8/25
Team, Friends, Old Cityzens,
Hope everyone is enjoying the cold. Without the wind I like it a lot… but I like most every season!
The Week Ahead:
Monday – Pistols as Skill/Strength, paired with Weighted Pull-Ups. Second week in a row using negatives for technique, tempo, and to establish a scale for the WOD. WOD is very simple… KB Swings, Push-Ups, and Goblet Pistosl. Use weight if you can, but understand quality pistols are the name of the game today. Go slow and get them right… the payoff is huge.
Tuesday – Core Strength first to get the glutes and abs sore, then Ghost. Straight cardio, and one of my top 5 workouts. 20 minutes or so of rowing, burpees, double Unders, rest.
Wednesday – Third week in a row of hang power cleans, hopefully you’re starting to feel the improvement. Then a sprint WOD somewhat similar to last week’s deadlift sprint. Deadlifts and DB Push Press.
Thursday – Double Strength. Front Squat and KB Z-Press build on last week, and we’ve paired them with Landmine Twist and Yates Row.
Friday – 20 Minute AMRAP. Hang Power Snatch, Toes to Bar, Running. The Open starts at the end of February, so lets get those snatches and toes to bar now!
Saturday – Bench Press and Powell Raise (let’s keep those shoulders healthy (and round!)). Then partner WOD… come make some friends!