Hey Old Cityzens!

I hope everyone is enjoying the long holiday weekend. Reminder that we only have two classes tomorrow at 8am and 9:30am where we’ll run the “Murph” workout.

The Phoenix Pride Event

Reminder that we have a Pride event happening this Saturday at the gym from 3-5pm. This is hosted by The Phoenix and coached by Jack S and Linda. It is open to ALL Old City members, friends, family, and allies. You can sign up HERE! The mission of The Phoenix is to build a sober active community that fuels resilience and harnesses the transformational power of connection.

There is also a SoberWOD the following day from 3-4pm. These are bimonthly workouts hosted by Old City.

If you have any questions, get in touch with Jack or Linda and they’d be happy to pass on 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..


MondayMurph. Class times are 8am and 9:30am only.

Tuesday – Double strength day with a snatch focus followed by DB RDLs and L-sit practice

Wednesday – Press day with DB bench press followed by a rowing a double under couplet.

Thursday – Old City Benchmark #6 – handstand push ups, cleans, toes to bar.

Friday – High rep back squats because 300 air squats on Monday wasn’t enough, so we’re adding weight, and a bike/run/weighted run WOD for time.

Saturday – Sumo deadlift – also high rep – after closing out our 1 rep maxes last week – and a sumo deadlift high pull, push press, and burpee triplet descending ladder.

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

Let’s have another great week!