Hey Old Cityzens!

NORMAL SCHEDULE MONDAY
Monday is Dr. Martin Luther King, Jr’s birthday observed and it is a federal holiday. While the government and some businesses are closed, we are open for business with normal class times. And if you can find the time during the day, visit his memorial, visit the steps of the Lincoln Memorial where he gave his “I Have a Dream” speech, or read up on his legacy and his struggles along the way.


Pardon Our Dust
You might notice some improvements going on in the gym, so pardon our dust. We’re working on minimizing the dust coming from the exposed brick wall, but first we need to remove the dust! The wall will get sealed and hopefully be an extra space for some handstand work or even squeeze in some wall balls. Thanks for your patience!

Volunteers Needed
The Mid-Atlantic CrossFit Challenge is looking for volunteers to join their Main Event Production Team. You would be involved in the Event Set Up and Break Down of the venue. In return, you’ll receive complimentary tickets to the Main Event. You would be able to enjoy the weekend as a spectator before or after the Main Event.

Event Set Up
Wednesday, April 15th from 2:00pm – 10:00pm
Thursday, April 16th from 8:00am – 3:00pm or 3:00pm – 11:00pm

Event Breakdown
Sunday, April 19th from 3:00pm – 11:00pm

If you’re interested in volunteering, or have additional questions, email Coach David.

For other announcements, check out the January 1 Newsletter.

Now let’s get to the fun stuff and see what’s coming up this week..

Monday – Double strength! Overhead squats followed by a muscle snatch/power snatch complex.

Tuesday – Or long day is a triplet with rowing and dballs.

Wednesday – Deadlifts then a “Chief” inspired workout with some moar deadlifts! RAWR!

Thursday – Gymnasty skill day with some handstand push ups, then some kettlebell snatches, which we haven’t seen in awhile.

Friday – Putting Monday’s snatches and overhead squats to work (weird.. huh, working on something then seeing it in a workout.. *thinking emoji*) with some other stuff. I want you to be surprised. Can’t give away the whole workout, geez!

Saturday – Striiiict press! If you loathed push press for 12 reps, I can’t wait to hear what you have to say about strict presses for 6s on 2.5 min! LOL! Oh, bring your jump rope for some fun.

Sunday – Open gym + Gainz Club + WODTrain + HeroWOD + Yoga

So much fun to be had in a week! Take advantage of as many classes as you can.

Let’s have another great week!
-Jen