Hey Old Cityzens!

I hope everyone had great weekend. And it was a BIG weekend!

Coach Kyle got married.

And Old City had its Semi-Biennial* Potluck/Picnic on Saturday.
*loosely every 2 yrs.

I’m not sure we can top that this coming weekend, but let’s try!

August Newsletter

Keep an eye out for it! You’ll see it in your inbox Tuesday, August 1st. It will have information about programming for the month, member profile, new coaches profiles, and more!

Stay Hydrated!

We know it’s hot out and we do our best to keep the gym cool. Make sure you’re drinking throughout the day, getting electrolytes, and staying cool. If you feel like you’re overheating during the workout, slow down a bit, get some water and a wet towel, and let your body recover. It’s okay to end the workout early if you’re body is telling to do so. Save it for another day.


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


Monday – Starting off the week and ending the month with heavy deadlifts, with a workout including handstand holds and hang power cleans.

Tuesday – Long workout with squats, lunges, push ups, and running. Want to try this with a weight vest??

Wednesday – Double strength day with a snatch focus from the hang, followed by hip thrusts and strict pull ups.

Thursday – Bench press for 5s and 3s (high volume next week!), followed by Old City Benchmark #7 – 1k row for time.

Friday – Long workout with double unders, deadlifts, box jumps, and pull ups.

Saturday – High volume back squats start off the weekend with a push press/sit up couplet to follow.

Sunday – Rest Day! Phew! We also only have Yoga this weekend at 10am. No Gainz Club. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!