Hey Old Cityzens!

Oh man.. what an end to the month with some HEYUGE deadlift PRs. Seriously.. check out the Old City whiteboard!

But the picture doesn’t tell the whole story of what you all have accomplished this cycle. We are incredibly proud of the progress everyone has made. If you didn’t make it in this week, try to make it to open gym this weekend and hit that deadlift 1RM. As mentioned in the newsletter, we’ve got about 4 more weeks of deadlift deload work coming up. So you’ll see it on the double strength days as the second movement with percentages around 70% decreasing to 50% for 3×3 or 5×3. You’ll also see a good mix of equipment – kettbells, dumbbells, barbells, dballs – rep schemes, volume, intensity, interval work, etc, in the coming months. Nothing new, really, just the same great programming we’ve been putting out. We love feedback, as mentioned in the newsletter – good and bad and in between! – so please let us know how we’re doing and what we can do to improve.

Speaking of programming, we’ll be shifting to the Olympic lifts again – snatch, clean and jerk – so you’ll see an uptick in.. well, snatches, cleans, and jerks. Be prepared to go overhead, which might mean some extra mobility work with the Crossover Symmetry bands, foam roller to the lats, and lacrosse ball to the pec and scap. And if you have NO CLUE what any or all of this means or how to do it, please talk with one of your coaches so they can help you out. We want to put you in the best position possible to hoist the most weight you can with good technique. Cool? Cool!

Scheduling note — we will be CLOSED, Wednesday, July 4th. Get outside! Normal class schedule on Tuesday and Thursday and every other day this month except for the 4th.

T-SHIRTS
If you pre-ordered a Tshirt, make sure your ACH information is up to date in Zen Planner and pick up your shirt. Some people did not get included on the pre-order, and we apologize for that. More shirts have been ordered, but they will be mens/unisex, and arriving in a couple weeks. If you pre-ordered a shirt, check with a coach at the desk and please pick it up or somehow claim it by THIS FRIDAY. After Friday it will be put in a general pile and sold as ‘first come, first served’ to those who didn’t pre-order and drop ins from out of town.

Lastly, shameless plug on my part as I have a powerlifting meet in Manassas, VA at The Shop Gym on Saturday, July 14th. Meet starts at 9AM and should wrap up at 12:30pm. I’ll put this far enough down that no one reads it since word on the street is that I’m too wordy. *blank stare* … also.. 😉

On that note….

Let’s see what’s coming up this week!

Monday – Bent over rows and a little triplet with some built in rest. Something to get you moving on Monday.

Tuesday – First double strength day post 1RM, and we’re coupling the deadlifts (deload, less volume) with power snatches.

Wednesday – CLOSED! Get outside.

Thursday – Back squat, heavy 2, leading up to a heavy single July 16th. Workout has some wall balls to get you ready for Karen next week.

Friday – CrossFit Open workout from earlier this year. See if you can beat your score.

Saturday – Bench press 3RM (1RM July 18th), then put those double unders to work, coupled with a barbell complex.

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

Let’s have another great week, and a safe 4th!