Hey Old Cityzens!

Happy Spring! Finally! Get outside and enjoy that fresh air, the cherry blossoms, and all that pollen.

-Y’know what the tree says to Spring? What a re-leaf!

-Y’know why the flower couldn’t ride a bike? Because it lost its petals.

-Y’know how you can tell flowers are friendly? They always have new buds.

Okay.. I think I’ll stop now. 🙂


Open Gym Slots
Reminder that we added an open gym slot to every class to give you the opportunity to come in at other times to work on your weaknesses, get in some extra strength work, etc. Coach Jason has been graciously posting plans in the Facebook Community group to give you an idea of what to do. Coaches are there to coach the class, so you need to come in with a plan.

With that said, make sure you’re still treating it like it’s a class and show up on time. If your plans change and you cannot make it once you have signed up, please remove you reservation versus just not showing up. In the future, we will start charging you for the ‘missed class’ if you sign up and don’t show up. It can be confusing sometimes when you reserve a class time, so make sure you’re choosing the class or the open gym time slot.


Saturday Road Closures
Heads up this Saturday. The Rock and Roll Half Marathon will be happening Saturday, March 26th, and there are some road closures in NE DC. The route does travel along H St from 4th to 13th, as well as parts of North Capitol, K St NE, and 13th to Constitution Ave. If you’re planning on coming to class or open gym that day, please plan ahead and check HERE for road closure information.

We also have a few members running, too, so.. YAA RUNNERS!


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

Monday – Long workout with a focus on the legs with some pistols, wall balls, and running.

Tuesday – Handstand push up skill work with some renegade rows, floor press, and jerks.

Wednesday – Double strength day with back squats, back extensions, and pull ups.

Thursday – Old City Benchmark WOD “The Ghost”

Friday – Power snatch strength/skill work with some hang power snatches and lunges.

Saturday – Bench press followed by Turkish Get ups and DB snatches.

Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!

Lots of dumbbell work! Let’s have another great week!