Hey Old Cityzens!

I hope everyone had great weekend and enjoyed some time outside. It’s about that time where April showers bring May flowers.. and Mayflowers bring Pilgrims.. amirite??

April Newsletter

Keep an eye on your inbox for the April Newsletter to drop MONDAY! Learn about the April member of the month, see what competitions are coming up, and read up on some changes to the programming.


Let’s see what’s coming up THIS week..


Monday – Special WOD to start the month and the new quarter. See the post for details.

Tuesday – Bench press for 5s followed by 2/3s of the Classic Girl WOD “Nasty Girls”

Wednesday – Old City Benchmark WOD #8 – deadlifts and burpees.

Thursday – Double strength day with a clean focus – push jerks, broad jumps, heel elevated squats, and strict pull ups.

Friday – Deadlifts for 5s followed by a Tabata of hollow and arch holds for some core work.

Saturday – Long workout of wall balls, pull ups, and sprinting.

Sunday – Rest Day! Phew! We also have Yoga at 10am and Gainz Club at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!