Hey Old Cityzens!

I would be doing our members a disservice if I didn’t start off by giving a shout out to Zack Haygood, Rachel Cook, Kayla Webb, and Jordan Klebanow for getting an invite to Mid-Atlantic CrossFit Challenge. It will be held at the DC Armory April 12-14. Tickets are on sale NOW at early bird prices through March 12th. It looks as if our team will be competing on Saturday and Sunday while the elite competitors will be competing all three days. More information will be posted in the weeks to come as the event draws near, but, man.. what an honor! Plan ahead and plan to join a strong contingent of Old Cityzens to cheer them on!!


President’s Day Tshirts!
We *finally* have the Tshirts in house and on sale for $30 (+tax). Get yours and rep one of the baddest and swolest presidents.

CrossFit Open
The first Open workout will be announced Thursday, February 21st. We will perform it in all the classes on Friday. Sign up and join the other Old Cityzens participating in Friday Night Lights, where they will take on the workout Friday evening. Coaches will not be officially judging you during class (I mean.. we *judge* you, but we won’t validate your score for the Open). Please email Coach David once you’ve signed up so he can get you on the roster.

Free Stuff!
For all the stuff that was not cleaned out of the cubbie area, it’s now up for grabs! Need some wrist wraps or lifting shoes or maybe a Cleveland Browns hat? Check out the clear plastic bin, grab what you want, and take it home. Let’s work on keeping the cubbies clear for daily use and not monthly storage.

I know your eyes are glazing over as you read this, so let’s get on to the fun stuff..

Monday – Sexy metcon day. What does that mean? Read the blog post.

Tuesday – EMOM work with KB presses paired with pull ups this week followed by a descending ladder couplet with a single KB.

Wednesday – Deadlifts today, and we’re dropping the reps from 8 to 5. Phew! Still

Thursday – Double strength with high hang cleans and dball carries. This time it’ll be at your chest, not your belly as it was in the sexy metcon a few weeks ago. You’ll also get some rotational medball work in, too.

Friday – CrossFit Open WOD 19.1 – TBD

Saturday – Front squats and some barbell cycling work. Be sure to bring your jump rope, too.

Sunday – Open gym + gainz club + HeroWOD + Yoga

Let’s have another great week!

– Jen