Hey Old Cityzens!

I hope everyone had great weekend. A little windy and cold out there! But enjoy it before the mosquitoes and humidity start to take over. And did you know that humidity is the only tea and Englishman can’t stand?


April Newsletter
Did you get it? If not, check it out HERE! And let us know if you didn’t receive it so we can make sure you’re on our mailing list.


Looking to compete?

Run, CrossFit, Olympic Weightlifting.. get out there and put your training to the TEST!

– Cap City Open – Sunday, April 16th at Trident Athletics in Alexandria, VA. Weightlifting competition – snatch and clean and jerk. You get 3 attempts at each lift. Check the rules in the link!

– Girls Gone Rx – Oly Open – 5 Weeks Long (March 22nd-April 23rd) – 4 Weight Divisions Plus Masters Subdivision – This is an individual event – Every week is a new Lift which will be announced at Noon Wednesday with scores submitted by 5 pm Central Timezone Sunday.

– Festivus Games – Saturday, April 22nd at CrossFit Panthera in Dunkirk, Maryland. This is an individual and 3-Person Same-Sex teams. Our divisions are Novice, Intermediate & Masters 45+.

– Best Babes NoVa – Saturday, May 20th, CrossFit Route 7 in Vienna, Va. There are 4 workouts, 2 divisions.

–Capitol Hill Classic 10k – Sunday, May 21st, starts at Stanton Park. There is a 3k and fun run option, too. Take your fitness outside!


Congrats to Sam Benger!
And speaking of taking your fitness outside.. congrats to 7am-er Sam B for completing the Ironman Oceanside 70.3 Triathlon on Saturday. This is a half-Ironman distance race that involves a 1.2 mile swim, followed by a 56 mile bike, and finishes with a half marathon run of 13.1 miles. He did all of this in 6:46.42. We look forward to seeing you back in the gym soon!

 

Let’s see what’s coming up THIS week..

 

Monday – Old City Benchmark WOD #4 – sumo deadlift high pulls, push press, and box jumps.

Tuesday – Heavy back squats and farmer’s carry.

Wednesday – Sumo deadlifts followed by a triplet of wall balls, hang power cleans, and burpees

Thursday – An “Annie” and “Grace” mash-up with some air squats for volume.

Friday – Double strength day with a power snatch/hang power snatch complex followed by some rack kettlebell squats and strict dips.

Saturday – Incline DB press for strength followed by a tabata of KB swings, hollow holds, and wall sits.

Sunday – Happy Easter! Rest Day! Phew! There is only Gainz Club today at 11am. Yoga is cancelled. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!
-Jen