Hey Old Cityzens!

I hope everyone had great weekend and spent some time relaxing or being productive. You do you!

May Newsletter

Did you get it? If not, check it out HERE! And let us know if you didn’t receive it so we can make sure you’re on our mailing list.

Benchmarks and maxes

Mark your calendars! We have our benchmark girl WOD of the month happening on Monday, May 8gh. We also have a new Old City Benchmark coming up next Wednesday, May 17th. On Friday, May 19th we’ll be hitting our bench press 1RM. And on Monday, May 22nd will be the deadlift 1RM. The month wraps up with “Murph” on Monday, May 29th where we’ll have two classes set up (8am, 9:30am) for you to knock out that Hero WOD.


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


Monday – Start the week off with benchmark girl WOD “Barbara”. All the bodyweight movements!

Tuesday – Unilateral work with Bulgarian split squats followed by rowing for max calories in 30 sec.

Wednesday – Getting heavier with the deadlift at 2 sets each of 5/3/1 reps – hold back on that max lift! Couplet of sprinting and strict presses to follow.

Thursday – Long workout today with some double unders, pistols, and snatches.

Friday – Double strength day with a clean focus has you doing hang squat cleans and jerks, followed by some booty building hip thrusts.

Saturday – Heavy bench press with some burpees, KB cleans, and KB swings.

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!

Let’s have another great week!