Hey Old Cityzens!

I hope everyone had great weekend.

We have one more week before “Murph”. You can already reserve your spot in ZenPlanner. Classes are at 8am and 9:30am. Sign up NOW!

The Phoenix Pride Event

Every other Saturday, Coach Jack S leads a SoberWOD through The Phoenix. The mission of The Phoenix is to build a sober active community that fuels resilience and harnesses the transformational power of connection. On Saturday, June 3rd, Old City is hosting a Pride event for The Phoenix. Check it out HERE.

And if you have more questions about SoberWOD, reach out to Coach Jack for more information.

Injury Prevention Class – Rose PT

On Sunday, June 4th, there’s a F.R.E.E. clinic at the Rose Physical Therapy clinic in Navy Yard at 10am.

Read more about it HERE.


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


Monday – Deadlift 1 rep max testing.

Tuesday – Long workout with some running, sit ups, and DB rows.

Wednesday – Double strength day with squat cleans, chin ups, and glute bridges.

Thursday – Strict press with a DB snatch and air squat EMOM.

Friday – Long workout with double unders, box jumps, and KB Swings.

Saturday – Step back lunges with a repeat barbell WOD from Oct 2022.

Sunday – Rest Day! Phew! We also have Yoga at 10am and Gainz Club at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow for MURPH!!

Let’s have another great week!