Hey Old Cityzens!

I hope everyone had great weekend.

Summer Picnic/Potluck!

This Saturday, July 29th, from 2-5pm, join us in the NE corner of Stanton Park – between 6th St and C St and Maryland Ave NE. Bring a dish/drink to share, a chair for lounging, and game to play. And if you have a table you can share, that would be helpful, too.

Join us!

Don’t Stop Here!

In addition to this weekly post, there’s also a daily blog post were you can see what’s coming up each day. This helps you plan out whether you need to bring your jump rope, lifters, running shoes, etc. There’s also links provided to most movements if you have a question on whether the clean starts from the ground or the hang, or which way to face the bar when doing burpees over the barbell, so what movements are involved in a Curtis-P. Hyperlinks aren’t possible in ZP, so take a quick gander over here for some more deets.


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


Monday – Back squats and a repeat workout from earlier this year.

Tuesday – Deadlifts, biking, and push ups.

Wednesday – New Old City Benchmark workout that might look a little familiar.. Some slight changes!

Thursday – Double strength with a clean focus – front squats and jerks.

Friday – Bench press and pull overs with some DB hang power snatches and hang squat cleans.

Saturday – Long workout with a ‘Fight Gone Bad’ feel to it.

Sunday – Rest Day! Phew! We ONLY have Gainz Club at 11am, and with Coach Jason today! Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!