Hey Old Cityzens!

I hope everyone had great weekend and is feeling ready to get back in the gym!

October Competition

Looking to do a CrossFit competition this year? Check out the Homecoming Partner Competition hosted by CrossFit Route 7 in Tysons Corner, VA. This is a scaled competition for M/F pairs with with 4 WODs. Check the link for division and qualification standards.

Partner up. Sign up!


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


Monday – Double strength day with a snatch focus (split!) and front foot elevated split squats.

Tuesday – Bench press for 8s followed by a rowing and thruster triplet.

Wednesday – Benchmark Girl WOD of the month – “Helen”

Thursday – Back squat for 10s and 8s followed by Devil’s Press and air squat couplet.

Friday – Deadlifts for 8s and 6s, followed by 30 Dballs over the shoulder for time.

Saturday – Long workout with handstand push ups and heavy front squats.

Sunday – Rest Day! Phew! We also have Yoga at 10am and Gainz Club at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!