Hey Old Cityzens!

First off.. there will be no tricks this week!I PROMISE! But for all of you who planned to do 300 wall balls on Monday – and I think there were quite a few – didn’t 150 feel like a breeze! Easy, peasey! I love that you trust your coaches and will practically do whatever we tell you. And for those of you who skipped.. er, took Monday as a rest day when you saw what was posted.. you can always make up the workout at an open gym over the weekend.

Speaking of weekend..

This :clap: Is :clap: It!! :clap:

It’s obvious that I can’t figure out emojis, but the Mid-Atlantic CrossFit Challenge is finally here. Held at The Armory in SE DC by RFK Stadium, it is one of the Sanctionals to decide who will be going to the CrossFit Games in Madison, Wisconsin in August. They will also showcase Rx and scaled division teams, which will include a four-some of Old Cityzens in the Rx division. The workouts and standards have been posted, and tickets are still available. They can be purchased at the door as well. Please note there is a list of prohibited items, including bag/backpack size, and food, so please read up before heading over.

Other competitions coming up includes Girls Gone Rx at CrossFit Kingstowne on Saturday May 4th. I believe we already have a three-some signed up to compete.

Not lifting related, but there is also the Capitol Hill Classic 10K (run) on Sunday, May 19th starting at Stanton Park. This is a great way to take your fitness outside of the gym. There is also a 3K and kids fun run option.

Finally, another reminder that we now have a ‘no drop’ policy. Overhead, rack position, or hang, work on controlling and guiding the barbell to the ground with both hands still on it. As it will keep us in good standing with our neighbors, it’s also better for our equipment, and better for YOU in the long run as you build strength with this eccentric work. Thank you for the feedback so far with such a quick announcement and transition.

On that note, let’s see what workouts are coming up this week. And no more April Fool’s jokes!

Monday – Deadlifts for 5. More deadlifts with some jerks.

Tuesday – Double strength day with some power snatch/overhead squats (OHS), as well as some unilateral carries.

Wednesday – Long workout today might might be a little tough on the hands with some KB work and toes to bar.

Thursday – Front squats with some double KB action. Take care of your hands beforehand, but they should be okay.

Friday – Our second long workout of the week. Bring your jump ropes and hold on!

Saturday – Covered some unilateral overhead work on Tuesday, and now it’s time to work on the lower half. Also, Man Makers.

– Open gym + Gainz club + HeroWOD + Yoga

Let’s have another great week!