Hey Old Cityzens!

I hope you had a great weekend. We’ve got some good stuff coming up this weekend with the DC Breeze game on Saturday. If you didn’t claim your tickets by last Friday, you’re SOL. Well, you can still attend, but you’ll have to pay at the gate. Game time is 4pm on Saturday up at Catholic University.

Looking at this week, we’re halfway though the month.. heck, we’re halfway through the year! Take a look at the goals board in the gym, or in your notebook. How many goals have you met? What are you doing to work towards each goal. Work with your coaches to attain those goals. And if you haven’t set any goals – make some! Keep them S.M.A.R.T. Work with your coach(es) to help come up with a way to get you there. That’s what we’re here for! Yeah, we like to beat you down from time to time (last Thursday’s workout.. amirite??) but we want to build you up to be bigger, badder, and harder to kill people.. who can do everyday tasks without getting hurt. Ya feel me?

I’m keeping this one short because homegirl has some meal prep to do, so let’s get the show on the road and get to the good stuff..

Monday – Snatches and more snatches. And what would Monday be without some burpees?

Tuesday – Double strength with some EMOM back squats. Getting heavy at 85% today. Oh man. Then some rows, and of course some barbell curls.

Wednesday – Long workout today with a bit of running, dumbbells complex, and strict gymnastics work. Gymnastics work one of your goals this year? Let’s see how its coming along.

Thursday – Front squats today followed by a little “Annie” prep with some sit ups. Following up Monday’s barbell snatches with some DB snatches, but with a little twist.

Friday – You like ladders, right? And chippers? Maybe some deadlifts and pull ups and running? Cool.

Saturday – Going overhead from the rack with push jerks. Great time to work on that split, too. More DB work today, along with strict gymnastics work. How ya feeling after those weighted dips last week?

Sunday – Open gym + gainz club + HeroWOD + Yoga

Let’s have another kickass week!
– Jen