Hey Old Cityzens!

I hope everyone had great weekend finally feels recovered from Murph! Spending the morning taking pictures, heckling, and cleaning up afterwards was exhausting! Props to everyone who did the workout! Speaking of working out, why did the fish stop working out? He pulled a mussel.

June Newsletter

If you haven’t had a chance to catch up on the latest update in the June newsletter, grab your favorite beverage, and maybe a tissue, to see what’s coming up this month. Aside from the workouts this month, pictures from Murph, and member profile, the biggest news is that June will be my last month with Old City. There’s still plenty of coaching to do between now and June 21st, so do me a solid before my last day and accomplish those 2024 goals in the next 3 weeks! Is that too much to ask for??


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


Monday – Chipper workout with double unders, step ups, sit ups, handstand push ups, and more!

Tuesday – Back squats and lateral band walks, followed by a triplet of sprints, KB swings, and toes to bar

Wednesday – Bench press with a pause followed by a triplet of wall balls, dumbbell snatches, and push press.

Thursday – Old City Benchmark #8 – deadlifts and burpees.

Friday – Double strength day with power snatches from the hang, Yates Row, and DB curls.

Saturday – Deadlifts at 80% of your 1RM followed by a couplet of wall walks and pull ups.

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!