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!