The Week Ahead: 3/16/26

Team, Friends, Old Cityzens,

A few quick announcements… it’s a lot of stuff so I’m just going to bullet point it:

-Snatch Seminar this Sunday @1200. All skill levels welcome. Open gym after that from 1-2. Because…

-NO OPEN GYM this Saturday. Gym closes after 10 AM CrossFit
-Surrender Evening Pop Up 3/24 @ 730. It’s what you’re missing.
-Training for Murph at Engine once a week (who knows which day!?)
-Benchmark of the next 30-45 days (Grettel)
-Second Old City Benchmark of 2026 the week of 3/23.
-Third week in a row of Zercher Squat and box HSPU, moving on next week (edited) 

The week ahead:

Monday - Double Strength. Zercher, Bent Over Row, Seated Press, Barbell RDL. Squat, Hinge, Push, Pull. GET STRONG.

Tuesday - Longer cardio day. Core Stength first, a repeat of last week with Turkish Sit-Up and Pike Over. Then running and DB Clean and built in rest. Total running is 1800m

Wednesday - Box Handstand Push-Up and Weighted Pull-Up first. Then a 12 minute AMRAP of Push Press, Ring Row, and Box Jumps. I don’t know what to tell you, I really like clustering upper body on at least one day a week. But CrossFit style.

Thursday - Bench Press and Face Pull (keep those shoulders healthy.) WOD is another 9-13 minute effort with Renegade Row, Reverse Lunge, and Toes to Bar.

Friday - Power Position Squat Clean (last week was tall Clean.) I’m hoping to teach you guys 4-5 of the most standard and useful weightlifting drills possible. Hope that technique can survive a gut punch: E2MOM of Squat Cleans (a tad heavier than last week…) Burpees, and Wall Balls. Grettel-ish vibe, since it’s our lady WOD benchmark of the next month.

All my love,

Coach Jason