Hey Old Cityzens!

I hope everyone had great weekend and enjoyed False Spring #2. Or is it actually here? Or did we skip right to summer? I can’t keep track! We’re wrapping up the month of April, so do you think April showers will bring May flowers? Speaking of flowers.. when is it impossible to plant flowers? When you haven’t botany.

Old City Community Event – May 19th!

Join us for a fun-filled day on a tree-line ropes course with zip lines at The Adventure Park at Sandy Spring!
Date: Saturday, May 19th
Time: 10:30am – 2pm
Cost: $56/person for 3.5hrs of climbing

The park is family friendly for kids as young as 7 so bring the family and your friends! Please RSVP by May 2nd, so we can have a headcount.

We hope to see you out on the ropes!


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


Monday – Long workout with running, snatches, and step ups. Save your vest for Thursday.

Tuesday – Front squats for 3s followed by a task priority workout of crossovers, KB swings, and sit ups.

Wednesday – Bench press at 90% followed by a triplet of farmer’s carries, lunges, and hang power cleans.

Thursday“Cindy” + rowing. Vest approved.

Friday – Double strength day with a clean focus – power cleans and jerks (x2), along with RDLs and curls. Gotta start stepping up our Friday Curl Game.

Saturday – Deadlifts for 3s followed by a couplet of burpees and wall balls.

Sunday – Rest Day! Phew! There is NO YOGA on Sunday, but we do have 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!