Hey Old Cityzens!

I hope you had a great weekend and are ready to wrap up the month of April this week.

We’ve got a lot in store for you NEXT month, and I wanted to give you a heads up that the May newsletter will be coming out mid week. It’s chock full of information including programming details for the next 4 weeks, upcoming events inside and outside of the gym, and the latest happenings at 810 and 1007. Keep an eye out for it and be sure to read it. There might be a quiz later!

But First! We have a big weekend coming up with Old Cityzens taking the Girls Gone Rx event by storm on Saturday. We will be well represented by 3 teams (correct me if I’m wrong) at CrossFit Kingstowne, located in Alexandria, VA. As in years past, there’s been a good group heading down to cheer them on, so keep an eye out on the Community page on carpools, etc. And you can find the workouts HERE on the event’s Facebook Page. You’ll have to scroll down about halfway before they start to load.

There are also a couple non-CrossFit events coming up that you might be interested in, so you can test your fitness outside the gym.

Saturday, May 11th Spartan Stadium Series at Nats Park. We don’t have an official team together as we did last year, but there might be a few individuals participating.

Saturday, May 18thDC Bike Ride. It’s a car-free 20 mile bike ride around the district. Coach David is planning to do this ride, so get in touch with him if you want to coordinate riding together.

Sunday, May 19th Capitol Hill Classic 10k and 3k. This closed course race takes you out east along East Capitol St towards RFK Stadium and onto Anacostia Riverwalk Trail before coming back to the finish at Stanton Park. It’s a great race! And you get to tour the RFK parking lot. It’s awesome!

Keep your fellow Old Cityzens informed if there’s a race or event that you’re doing and think others would enjoy too. If you did this past Saturday’s “Do Loop” workout, then you know I have a passion for trail running and endurance events. Yes, that fire is starting to be rekindled, so don’t be surprised if you see some trail running events popping up here! I know a ladies only race in September, so keep your eye out for that one!

I don’t want to keep babbling, so let’s see what’s coming up this week..

Monday – Starting off the week with a partner dball workout.

Tuesday – Getting in the press/push press complex today, hopefully we’re able to go up in weight just a touch. Also, thrusters. Yaa!

Wednesday – Unilateral strength work with some box step ups. Working on that peach again with some heavy KB swings.

Thursday – Double strength day with EMOM squat work that we first introduced you to 2 weeks ago on a Monday. Remember that? Following it up with some Romanian deadlifts (RDL) and some cashout fun that we took away from you last Friday.

Friday – Wrapping up the week with another long workout with the barbell and some handstand push ups – see how that ME strict work from last week has paid off.

Saturday – Hitting some power clean touch and go with front squats. Tough combo, but I know you’re up for the task. No squatting in the workout, but the triplet with T2B and snatches might be a little spicy on the hands.

Sunday – Open gym + Gainz club + Hero WOD + yoga

Let’s have another great week!