Hey Old Cityzens!

I hope everyone had great weekend and enjoyed some time in the sun! Be sure to stay hydrated in and out of the gym.

Speaking of water..
I have a dog staying at my house for the week. He dug a hole in the garden and filled it with water. I think he meant well.


June Newsletter

Didn’t get the email? We got you! Check it out HERE!

-Read the updates on programming this month, the member/coach spotlight, and the June event happening at Nats Park. Sign up!

Pride Shirts

We’re holding off on selling anymore pride shirts due to a mistake in printing. Everyone who purchased one should’ve received an email alerting them of this snafu. We’re working to get new ones printed ASAP, and hopefully we’ll have those in a couple week. *fingers crossed!*


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


Monday – Push/Pull/Squat day with dumbbell clean and running couplet to follow.

Tuesday – Double day with front squats, hip thrusts, and hanging leg raises.

Wednesday – Old City Benchmark workout #4 with sumo deadlift high pulls, push press, and box jumps.

Thursday – Power clean cycling followed by double unders and sit ups.

Friday – Bench press, rowing, and pull ups.

Saturday – Partner workout with swings, cleans, lunges, and burpees. All the fun!

Sunday – Rest Day! Phew! Take care of your body! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week!