Hey Old Cityzens!
I hope you had another great weekend and either got in some extra time at the gym to work on some weaknesses, or got outside to enjoy the weather either at the Spikeball tournament Saturday, or took a trip to Great Falls for some local hiking or setting up a slackline in a local park.
Wanted to start off by mentioning Tshirts and supplements should be arriving early this week. Make sure your payment information is updated in Zen Planner so you can get your shirt and supps ASAP.
Speaking of supplements, we have some supplemental work coming up with the Double Under workshop hosted by David NEXT Saturday, June 30th from 1-2:30pm. Sign up HERE through ZenPlanner. There are 5 spots still available. Small class size means more focused, individualized attention to help you reach your goal of stringing together DUs, or getting that first one.
THIS weekend we have 3 or 4 teams representing Old City at the SuperFit Games in Lorton, VA. Keep an eye out on the Community page for the organizing of carpools to go down and support our members.
Programming wise, we’re wrapping up our focus on the deadlift. I realize that a holiday (July 4th) is coming up in a few weeks, and school is out for the year, which means vacation season is upon us. With that said, we’ll be deadlifting tomorrow (Monday) and next Friday (June 29). Keep that in mind when planning your vacation.. I mean, planning your workout days to get in and try to hit your max before you leave.
Early holiday mention that we’ll be closed Wednesday, July 4th. Normal class schedule on Tuesday and Thursday. 10/10 suspect there will be a post July 3rd asking if there’s class on the 4th. I’m calling it now.
Let’s see what else is coming up this week in strength and workouts.
Monday – Deadlifts. Partner ‘challenge’ workout. Going head to head with your bestie/workout wife/husband/someone else in the class.
Tuesday – No strength. Busting out the big balls and some gymnastics work. Let’s see how strong and flexy those ankles are.
Wednesday – Back squats. Man maker couplet. Little interval work today – work hard, rest hard. Repeat.
Thursday – I hesitate to say ‘no strength’ today, because we’ve got a descending ladder workout in weight with the barbell. Have I piqued your interest? Good. Show up and see what it’s about.
Friday – Bench press with a triplet to follow which includes a vertical press to complement the horizontal press. Also throwing in a ‘new’ version of the weighted carry.
Saturday – Power clean followed by another triplet that descends in reps, not weight.
Sunday – Open gym + gainz club + Hero WOD + yoga
