Hey Old Cityzens!

I hope everyone had great weekend and got outside to enjoy this great weather.

Benchmark WOD

This week we have our girl benchmark WOD middle of the week. Check back to 6/16/21 to see how you did last year for “Helen”. We’ll also use time afterwards for some skill work – weighted and unweighted (gymnastics) to give some extra time to work on some weaknesses.

May Event
Cocktails and Culture

Date: Saturday, May 21st
Time: 2pm
Location: National Gallery of Art and Culture, TBD for cocktails
Dress Code: Ironically formal
What are we doing? Attendees will select a painting that is on display at the National Gallery of Art, and prepare a 1-2 minute TED-style talk about the painting. We’ll only visit the artwork that people are presenting on, and then we’ll find a nearby bar for cocktails, to continue discussing the art. Feel free to bring friends, family, kids, etc., who are also welcome to choose a painting to present.

RSVP through the Facebook event, and claim your painting. If you don’t use Facebook, you can email us!


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


Monday – Snatches and overhead squats; sit ups and weighted step ups.

Tuesday – Hip thrusts and RDLs, followed by air squats and double unders.

Wednesday – Benchmark girl WOD “Helen”

Thursday – Push/pull/core day with downdog push ups, hollow holds, and bentover rows ; followed by a descending ladder of hang power cleans and push presses.

Friday – Back squat – 1 rep max (1RM) day!!

Saturday – Partner workout with farmer’s carry, wall walks, box jumps, and pistols… OH MY!!

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!