Hey Old Cityzens!

I hope everyone had great weekend in and out of the gym. I was busy getting ready for Christmas.. starting some shopping, and getting a Christmas tree. What do you call cutting down a Christmas tree? Christmas chopping.


December Newsletter

Did you get it? No?! Be sure to check your spam folder! We don’t want you to miss out on any updates about programming, events, or coach/member profiles.

If not, you can read it HERE!


Holiday Party

Mark your calendars for Saturday, December 17th at 7pm for some Holiday cheer!

Old City Swag
It’s cold out! Stay warm! Grab a hoodie or a pullover. See a coach to help you get the right size.

 

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

 

Monday – Bench press to a heavy 5 for extra sets followed by a single dumbbell triplet.

Tuesday – Old City Benchmark WOD #2 – “The Ghost”

Wednesday – Double Strength Day returns! Today includes some Zercher squats, strict press, Bulgarian split squats, and chin ups.

Thursday – Struggled with the L-sits last Friday? No problem! You get to try them again today after some more Romanian Deadlifts. There’s also a KB swing and squat tabata.

Friday – Spend some time building up to a heavy power clean, then use a percentage of that weight in the workout paired with pull ups.

Saturday – Long workout.. just keep moving today through some snatches, lunges, and double unders.

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!
-Jen