Hey Old Cityzens!
Oh man, what a weekend! I hope you were able to get outside and enjoy this awesome weather. And it has been nice having the garage door open at the gym. Hoping for more of both this week, too!
Speaking of awesome weather, to the folks who attended the Full Moon hike on Saturday, please share some pictures and/or your experience with the group on the FB community page! I’d love to know more about it.
Also this past Saturday I competed in my first powerlifting meet at Balance Gym just across the way in NW DC. I posted some pictures and videos (poor quality.. oh well) from the event on my Instagram page, but I’m working on a blog post about it and will have that published this week.
And speaking of competing, we’ve got quite the group of gals heading down to CrossFit Kingstowne in Alexandria, VA on Saturday for Girls Gone Rx. Woop, woop!! More info will be coming out *I THINK* Tuesday about getting a group to carpool down and cheer them on. I hear their tshirt game is STRONG, which is always a good sign!
One more note about this weekend, NO PM CLASS, NO YOGA ON SUNDAY. Ain’t happenin’. There will still be a Hero workout posted, so you can come to open gym from 9-11am and knock it out. But nuthin’ going on in the evening.
There is also the Spartan Race at Nats Park May 12th. There are 15 spots available for the afternoon start time (12:15-3pm) with most of our members in the 1pm slot. Check out the FB Community Group (search ‘Spartan’) for more information.
One more event coming up is the Capitol Hill Classic on May 20th. This is a 10k, 3k, and kids fun run (1/3 of a mile) that starts and finishes at Peabody Primary School on the south side of Stanton Park at 5th and C St NE. It’s a great course mostly along East Capitol Street that gives you a nice tour of the parking lots of RFK Stadium before you pick up the Anacostia Riverwalk Trail. I’ve done it 2 or 3 times and it’s a really nice local race.
We’ve got a busy week with the May newsletter coming at you on Tuesday, so keep an eye out for that, which will be chock full of information about May happenings with programming – more details on the strength to answer your silent ‘but why are you making me deadlift (and cry.. but mostly deadlift)? and what are the other movements?’ – the girl WOD of the month, and other stuff. So keep an eye out for it!
Until then, I’ll keep you busy with the week’s line up for strength and a little bit more around what’s going on.
Monday – Hitting some push presses then switching it up for some power snatches and dubs. Bring your rope.
Tuesday – Getting in some Oly lift work with high hang power cleans followed by a variation of the hero WOD DT.
Wednesday – DEADLIFTS. Need I say more?
Thursday – No strength, so we have a little chipper here. Just 4 movements repeated for about 20 minutes.
Friday – Back squats, and we’ve got some higher volume today. Check your ego at the door as volume doesn’t equal MAX OUT DAY!! Naw..
Saturday – No strength today, but we’ve got some thrusters and running to see how you’re feeling after Friday’s back squats.
Sunday – Open gym and Gainz club ONLY. NO 515 CLASS, NO YOGA
