Hey Old Cityzens!

Hope you all had a great weekend and enjoyed these cool temps. Having lived in DC for nearly 20 years (!!) now and I just know it’s gonna get hot and humid soon with the mosquitoes to follow. So enjoy this – and soon the cicadas – before it gets really disgusting outside!

Quick gym stuff note re: masks. Still need to wear them in the gym, when working out, etc. Yes, lots of you are getting vaccinated and still staying out of the gym after some traveling, and we really appreciate that! Just waiting for word from Bowser regarding gym policy. Yeah, it kinda sucks, but most of you have been doing it – some double masked – since June, and are still crushing the workouts. It definitely takes some getting used to, but it’s doable. Thanks for your patience.

Benchmark WOD this week! You read about it in the monthly newsletter, and it’s finally happening! All those cleans and jerks, and more cleans and jerks, and now we get to do 30 of them for time.

Last week was a little heavy on the shoulders/upper body. This week looks to be a little more balanced – push/pull, upper/lower body.

Let’s see what else is coming up this week..

Monday – Back squats with some rowing for time afterwards.

Tuesday – Cranking out our press/pull/squat day early in the week, and introducing you to the Arnold press. Nice little dumbbell AMRAP to follow.

Wednesday – GRACE! Benchmark WOD day. You’ll have some time afterwards to do some skill work.

Thursday – Some floor press work followed by some pull ups and KB swings. That grip!

Friday – Double strength day with a snatch focus. You’ll even get in some behind the neck (BTN) strength work with push presses.

– Long day with deadlifts and front squats and a *little* running.

Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week!