Hey Old Cityzens!

I hope everyone had great pride weekend. It was great weather both days to be outside!

Coach Jen’s Last Day

Reminder that Friday, June 21st will be Coach Jen’s last day with Old City. Come to one of the classes that day, then come to The Haymaker Bar next door after the last class to celebrate good times from over the years.


Looking to compete? Best Babes of Northern VA
June 22nd at CrossFit Route 7 in Vienna, Va

4 Partner Workouts, 2 Inclusive Divisions, 1 Cause
Grab your Bestie and Register Now! Register your team of 2 and get ready for a day filled with PRs, high-fives, and all the fun!

GGRx focuses on community over competition; celebrating and lifting each other up. When you get women together, it is all about empowering each other and supporting each other.

Compete for a Cure- this event benefits the breast cancer charity called Compete for a Cure.
As part of the event, your team will get the opportunity to create a fundraising page! Fundraising is also part of your overall event score


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


Monday – Back squats at 80% (same as the last 2 weeks) followed by box jumps, swings, and lunges.

Tuesday – Bench press followed by Old City Benchmark #7 – 1,000m row.

Wednesday – Long workout with pistols, power cleans, and pull ups.

Thursday – Double strength day with a clean focus from the hang with a squat, dips, and hip thrusts.

Friday – Deadlifts followed by bike sprints and push ups.

Saturday – Pride WOD

Sunday – Rest Day! Phew! We also have Yoga at 10am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!