Hey Old Cityzens!
I’m sure I sound like a broken record asking if you had fun this weekend, got outside to enjoy the weather, etc.. Because, before you know it, it will be Fall and I’ll be asking about leaf peeping and drinking cider, and then it’ll be cold AF and I’ll be asking who ventured outside to brave the cold and the snow.
I won’t ask again… but.. I live vicariously through errybody, so I secretly hope you did something and didn’t work and do laundry like some old sap I know. *blank stare… looking sideways into the distance at nothing in particular*
MOVING ON..
I know we’ve had some ladies participate in a competition a few months ago, but I found one coming up in early October in Millersville, MD – only 35-45 min away. It’s another Girls Gone Rx competition hosted by Old Line CrossFit. So if you didn’t think you were ready back in May or June, you’ve got a little more than 2 months to get a team together and GET AFTER IT!! Who is in???? SIGN UPPPP!!
I’ll continue to remind you that we have Tshirts for sale, so talk with a coach to grab you one. These are the unisex/men’s sizes only and are $25+ each. I’m a bit biased, but y’all look SHARP in them. *thumbs up*
One last note – we have the August newsletter coming out on Wednesday, August 1st, with additional information on what’s coming up this month. I’ll give you a early heads up that we have TWO girl WODs on tap for this month, with the first one coming up on FRIDAY. Oh, snap! Get ready!
I’m gonna leave you hanging for now, but it’s a good segue to see what’s coming up this week..
Monday – Power snatch EOthMOM (every other min, on the min.. something like that..) THREES. ‘lil take on an Open WOD from this year. hmmm….
Tuesday – MORE EMOM work, but this is cool shit, like pull ups, planks, and RDLs. Get in a quick triplet afterwards with the barbell and a couple gymnasty/bodyweight movements.
Wednesday – Double strength with some booty smokin’ glute bridges and quad bustin’ front squats! We’ve got a little TGU/sit up couplet to finish up the full body day so you’re ready for the beach this weekend!
Thursday – I think you’re gonna like this partner WOD. Slowing things down a bit, building to a heavy barbell complex. The partner aspect of it forces you to rest.
Friday – High rep back squats and “Helen”.
Saturday – No strength today, but we’ve got a nice 5 round WOD for ya with biking and DBs.
Sunday – Open gym + Gainz club + “31 Heroes” WOD + Yoga
Let’s have another great week!
