Hey Old Cityzens!

I hope everyone had great weekend and enjoyed either the Kentucky Derby on Saturday or Cinco de Mayo on Sunday. Speaking of horses, a horse walks into a bar. The barman confuses idioms with jokes and offers him a glass of water, but can’t make him drink.

May Newsletter

If you overlooked it in your email on Wednesday, you can read about it HERE!

Adventure Park Community Event
Thanks to everyone who signed up for the community event at Adventure Park next week. Check your email for important information from Coach Sheryl about transportation, payment, what to bring, and the waiver to be signed.


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


Monday – Front squats at 90% followed by a couplet of double unders and Man Makers.

Tuesday – Bench press for 3s followed by a couplet of lower body pushing/hip extension – box jumps and KB Swings

Wednesday – Old City Benchmark WOD #3 “The Chief”

Thursday – Double strength day with a snatch focus (power snatch and overhead squats) that also includes dips and bentover rows.

Friday – Deadlifts at 90% followed by sprinting and lunges.

Saturday – Long workout with handstand push ups, toes to bar, and biking.

Sunday – Rest Day! Phew! There’s also no yoga again this week, but we do have Gainz Club at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!