Capacity Fitness & Nutrition

Capacity Fitness & Nutrition Our #1 priority is helping our members achieve and maintain a higher quality of life

September at Capacity 👇A few good reasons to show up, bring someone with you, and get involved this month.Every Wednesda...
09/04/2026

September at Capacity 👇

A few good reasons to show up, bring someone with you, and get involved this month.

Every Wednesday starting Sept 9 — Charm City Run x Capacity
6:30 PM at the gym. Quick coach-led warm-up, group run, then core/cooldown back at Capacity. All paces welcome.

Sat Sept 19 — Bring-a-Friend Saturday
9:00 AM. Partner workout built for all fitness levels. Friends train free. Coffee afterward.

Sat Sept 26 — Capacity Field Day
9:00–10:30 AM. Teams of 3, relays, carries, challenges, and food + drinks after.

Also new this fall: Ryan Cassizzi, CSCS, has joined the Capacity coaching team and will be helping with classes and personal training.

Save the dates, send this to someone you want to bring, and keep an eye on Stories for reminders and details.

BaltimoreGym BaltimorePersonalTraining BaltimoreRunClub CharmCityRun

08/31/2026

Great coaching should have personality. Different coaches can communicate differently, joke differently and bring different energy while still holding the same standards.

That’s something we’re investing heavily in at Capacity this fall: building a coaching team that feels like a team — not a collection of people wearing the same shirt.

Interested in joining the team? DM us!

One drop of sweat. That’s it. 6am on a Friday. Busy job. Running goals. Could’ve slept in. She showed up anyway. The dum...
08/28/2026

One drop of sweat. That’s it. 6am on a Friday. Busy job. Running goals. Could’ve slept in. She showed up anyway. The dumbbells don’t matter. The exercise doesn’t matter. Most progress is just this: doing the work on the days when skipping would’ve been easier.

Send this to someone who showed up for themselves today 💪🙌

08/26/2026

One of the skills we care about most has nothing to do with squatting or tracking food. It’s shortening the distance between ‘I got off track’ and ‘I’m back.’ A bad dinner doesn’t need to become a bad weekend. A missed workout doesn’t need to become a missed month. That recovery skill might be one of the most valuable things you can ever learn in your health and fitness journey.

Share this with the person who always says they’ll restart Monday 🤣

We’re damn proud of this guy. 👊Connor started training with us in January at 215.6 lbs and 23.4% body fat. By July he wa...
08/21/2026

We’re damn proud of this guy. 👊

Connor started training with us in January at 215.6 lbs and 23.4% body fat. By July he was down to 196.5 lbs and 14.4% body fat, losing 22.2 lbs of body fat while actually adding 1.6 lbs of skeletal muscle along the way.

Those numbers are awesome, but they’re honestly not the best part of Connor’s story. When we first sat down, his biggest struggle wasn’t that he didn’t know he should exercise or eat better. It was consistency. He’d get going, make some progress, then a weekend, trip or stretch of life getting busy would knock him off course. A couple bad days could turn into a couple bad weeks, and eventually you start wondering why you can’t just stick with it.

That’s probably been the biggest change we’ve watched happen over the last seven months. Connor still travels. He still goes out to dinner. He still has drinks with friends. He’s gotten sick, dealt with an injury and had plenty of weeks that didn’t go perfectly. He’s just gotten really, really good at not letting any of those things turn into a complete derailment.

He said it better than I could when we asked him to reflect on his progress: “Resiliency through flexibility, held together through a structured system.”

That’s really what we’re after at Capacity. Of course we want the 19 lbs off, the 9-point drop in body fat and the muscle gain. But more importantly, we want to help people build something they can actually keep doing when life inevitably gets messy.

Connor finished his initial 12 weeks months ago and decided to keep going with us, and he’s still putting in the work today. Hell of a transformation so far, and he’s not done yet!

Great work, Connor. Proud of you, man. 👊

SouthBaltimore BodyRecomposition StrengthTraining

Strength is learned.
02/18/2026

Strength is learned.



Built for progress.
02/17/2026

Built for progress.



Ready for the week
02/15/2026

Ready for the week

What I wish more people knew about strength training?It’s not just for athletes. It’s not just for people who want to “g...
04/23/2025

What I wish more people knew about strength training?

It’s not just for athletes.

It’s not just for people who want to “get shredded.”

It’s for anyone who wants to feel more capable in their real life.

You don’t have to lift heavy to start.

You don’t need perfect form or a 6-day routine.

You don’t even need to love it at first.

But here’s what you will get if you stick with it:

✅ More energy to handle your day
✅ Better posture at work or on your feet
✅ Less pain in your back, knees, and joints
✅ More confidence walking into any room
✅ A sense of control you can carry into every part of your life

Strength training doesn’t make life easier—it makes you stronger to handle it.

And that’s the real goal.

You change your life by doing, not by thinking about doing.
04/22/2025

You change your life by doing, not by thinking about doing.

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1000 Key Highway East, Unit #4
Baltimore, MD
21230

Opening Hours

Monday 6am - 6:30pm
Tuesday 6am - 6:30pm
Wednesday 6am - 6:30pm
Thursday 6am - 6:30pm
Friday 6am - 6:30pm
Saturday 9am - 12pm

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