The Week Ahead - 1/19/26

Team, Friends, Old Cityzens,

Dang, it’s grey outside. I’ll spare you the cliche about the light that is Old City or the inner fire that fitness creates. (Couldn’t help it!) A few quick announcements, then the week ahead:

Engine and Muscle Lab Programming - You should be able to see it now on our website and Zen Planner. On our website, immediately above the WOD there should be a drop down menu. Select that and you’ll see the other classes. Same as the WODs, they’ll be visible the night before. We will continue to make things more visible and obvious if this doesn’t work intuitively. Thanks for all the feedback.

Community Saturdays - Keep on coming! Bring your friends! But also have your friends sign up before by emailing Kara - admin@oldcitycrossfit.com

Lastly, thanks to those who came out to our third breathing seminar. Some amazing exhales were noticed.

Monday - Double Strength. Back squat paired with broad jumps. Heavy + Explosive = athlete. Then, Ring Push-Up paired with Yates Row. This is the 5th time through Back Squat and 3rd time through Ring Push-Up. You guys always ask if there’s a plan, well here it is… see if you can go heavier (or more reps, or lower)

Tuesday - Core Strength EMOM first, then probably the hardest WOD of the week. 19 Minute AMRAP rowing, Wall balls, and pull-ups. Three movements that are among the most frequent during the CrossFit Open.

Wednesday - Hang Power Clean. Then Sprint/rest WOD with burpees and moderate weight power cleans.

Thursday - Mary/Gymnastics day. Last week was a pistol-mary focus, this week a handstand push-up-mary focus. You’ll see DB Box Handstand Push-Ups (no Wall today!) paired with weighted pull-ups. Then a 12 minute AMRAP of HSPU/Step Ups/Ring Rows.

Friday - Heavy Deadlifts make their appearance during strength. Then a descending rep scheme of Toes to bar and double Unders.

Saturday - Incline Bench Press and Partner WOD!!

All my love,

Coach Jason