The Week Ahead: 6/29/26
Team, Friends, Old Cityzens,
Happy Independence Day week! Remember, we’ve got an abbreviated schedule on Friday and are closed on Saturday. LWL on Sunday is also cancelled. Friday is 7 AM, Noon CrossFit, and 1-2 Open Gym.
Also, huge thanks to the 15 or so folks that came out for Hyrax! That was a blast. Check our socials this week for pictures. We’ll for sure get it on the calendar again, and we put it in Zen Planner if you want to track your score. If you go to Engine every week, but didn’t make it to the fields we missed you!
A shortened week means every single day will reflect one of our program progressions. On Monday you have pistols, Tuesday snatches, Wednesday front squat and the first week of Ring push-ups (after 8 weeks of Bench,) and Thursday is a 5th week in a row getting upside down with handstands.
The Week Ahead:
Monday - Pistol mobility and practice first. If Old City does pistols we want to give the tools to get better. We won’t waste your time. Many other gyms say “this is a pistol, go do that.” Pistols require practice, of course, but also a TON of ankle mobility and hip stability (balance in deep ranges of motion). I’ll do 100 burpees on the spot if you ever go to the physical therapist for a low back or lower extremity injury and they DON’T test your ankle mobility or hip stability. These attributes don’t come from nowhere… just eat your vegetables most days and eventually you love beets.
Anyway, WOD is a really cool combination of calisthenics and core. 28 minute EMOM. Pistols, Pullover Leg Raise (best core exercise I know), push-ups, Landmine Twist.
Tuesday - Power snatch and snatch mobility first. Then a 12-16 minute WOD of power snatches, pull-ups, and a running cashout. (800m)
Wednesday - Double Strength. Front Squat and Front Squat Mobility. Then, Ring Push-Up and Barbell Pendlay Row. Science shows us that you’ll go from a M to L shirt in a month if you do Pendlay Rows once a week. Guaranteed.
Thursday - Strict HSPU and Weighted Pull-Up. Then, a sprint WOD of Burpee pull-up and push-press.
Friday - Independence Day WOD. Hero WOD, long, ardous, many different movements.
Saturday - Sadly closed. But hey, good thing you’ve been practicing pistols and HSPU and can work out anywhere now. Or go run sprints. We do not recommend anything over 10k.
All my love,
Coach Jason
