Hey Old Cityzens!

What a great weekend! And what a great weekend for some members competing in the Festivus Games on Saturday. Congrats to Jeff G, Lisa R, Ken K, and Sherry Y for putting their fitness to the test. Extra shout out to Jeff for placing 1st in Male Novice, Ken for placing 3rd in Men’s Masters, and Sherry for placing 3rd in Female Novice.

Pride Shirts

Ordered! Expect them to arrive in 3 weeks.


Warrior Fitness Championship – May 7th – Dover Air Force Base – They are looking for people interested in competing and volunteering. Email Coach Jen at [email protected] if you’re interested for more information about getting on base.

Moco Throwdown – Check out their Instagram page for more information.

**Know of any other events coming up?? Pass them on so we can get the news out to the rest of the gym!!


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


Monday – Old City Benchmark WOD #6 – handstand push ups, cleans, and toes to bar.

Tuesday – Pistol skill work with double unders, KB swings, and box jumps.

Wednesday – Double strength day with back squats, strict press, and some gorilla rows.

Thursday – Long workout with rowing and Turkish get ups.

Friday – Cleans for strength work followed by some farmer’s carries and deadlifts.

Saturday – Bench press with some biking to get you ready for next weeks benchmark wod #1 we’ll be repeating.

Sunday – Rest Day! Phew! Take care of your body! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week!