Hey Old Cityzens!

Another great week and weekend in the books. Let’s keep up the great work. Make sure you’re spending time outside of the gym to improve your health – lower your stress, get sleep, work on mobility, stay hydrated, fill your body with whole foods, etc. Not sure what to do or how to do that? Here’s an easy tip – for every hour you send in the gym, spend the same amount of time outside the gym on self care – meal prep, meditation, mobility, go for a hike, extra mobility work… and on and on. Basically, do something! And if you have more questions, check out the Old City Fitness and Wellness group on Facebook!

Great turnout at Sean’s powerlifting seminar this past weekend. There are still some spots available for Katie’s 4-session “Explore Your Core” workshop starting on Tuesday, September 11th. Coach Katie will help you learn more about the anatomy and physiology of the muscles of your torso. “Explore Your Core” is designed to help you learn about this essential part of you and how “Core” is much more than abdominals – also muscles on the back side of the body, shoulders, hips, and pelvic floor. I want to redefine the relationship between you and this very important, much maligned part of the body and to understand your anatomy and physiology. This isn’t about “toning” one part of the body, but an exploration of how a strong and supple spine supports movement and breath. You can learn more about the course HERE and even sign up HERE through Zen Planner.

The sessions are from 5:45-7pm at our 810 H St location. There are still a few more spots available!

And this Saturday, September 15th is H St Festival. We’re teaming up with Haymaker again this year to throw an epic party. If you’re looking to save a few dollars and eat/drink for free, you should volunteer to help serve drinks and check IDs. We’ll be collecting tips and splitting up the tip money afterwards, so if you’re interested in helping out [email protected] for more info.

Additionally, there will be no change to the class schedule that day. We’ll still have 9AM, 10AM classes, as well as open gym from 11-1pm.

Finally, if you’ve got a few minutes each day, check out the Instagram LIVE stories happening week days roughly around 8:10-8:30. My biased opinion is that they provide useful information about the workout for that day. And last Friday you might’ve learned about “house sweats”. No, it’s not related to ‘meat sweats’, but it’s possible you could get meat sweats in your house sweats.

Before I make this more awkward than it already is, let’s see what we’ve got going on for strength and workouts this week…


Monday – A *new* EMOM rotation – chins, hollow holds, squat jumps. A single KB workout will keep you moving, but in one place.

Tuesday – Double strength early this week targeting the glutes and HIGH rep squats. Another KB workout cashout. But no running.

Wednesday – Partner WOD today with some heavy deadlifts and biking. “I go, you go” format.

Thursday – More squatting today, but of the frontal plane variety. Barbell complex to follow.

Friday – No strength today, but a high-skill workout with TGU, pistols, and HSPU.

Saturday – Oly day with power clean and jerks. Another barbell workout today, but on the heavy side. I think you’ll like it.

Sunday – Open gym + Gainz club + Hero WOD + Yoga

Let’s have another great week!