Hey Old Cityzens!

I hope everyone had great weekend. Are you getting ready for Halloween yet? Did any pumpkin carving happen this weekend?

Why was the jack-o’-lantern so forgetful?
Because he’s empty-headed.


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


Monday – Old City Benchmark WOD #5 – deadlifts and running.

Tuesday – Bench press with dumbbells again (barbell coming soon!) followed by a quick triplet that leaves the workout weight up to you!

Wednesday – Long workout with rowing, biking, jumping, and carrying.

Thursday – Front squats followed by swings, push ups, and air squats for time.

Friday – Bookending the week weight deadlifts for a heavy 8 followed by a version of “Grace” but with a barbell complex.

Saturday – Partner WOD with biking, wall balls, Devil’s Press, and pull ups.

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!