Hey Old Cityzens!

I hope everyone had great weekend and was able to spend some time outside despite the rain.

Girl Benchmark WOD

As mentioned in the newsletter a couple weeks ago, the plan is to do “Annie” this month. This will be coming up NEXT week. Continue to work on your double unders!

Saturday H St Fest and Classes
Heads up that this Saturday is the annual H St Fest. Set up at street closures start early. We’ll still have classes as scheduled, but plan your route accordingly if you drive to the gym.


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


Monday – 9/11 Chipper tribute workout.

Tuesday – Double strength day with power snatches, heel elevated squats, and candlestick rolls.

Wednesday – Bench press for 5s and 3s followed by a DB snatch and double under couplet.

Thursday – We’ll revisit Old City Benchmark WOD #4 – push press, box jumps, sumo deadlift high pulls

Friday – Back squats for 5s and 3s followed by a repeat workout from April.

Saturday – Deadlifts for 5s followed by an EMOM with wall walks, biking, and cleans.

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!