Hey Old Cityzens!

*Checks weather*

Still humid. Still the summer. Any relief in sight? Eh.. I’ve lived in DC (area) for 18 years now and I’m still not a fan of this August heat/humidity. Yet I’ll still complain about it along with everyone else.

Mobility Homework
Pressing is the focus this month, and we want to keep those shoulders and thoracic spines of yours healthy. Here are a few routines you can do at home..
1. Shoulder and thoracic (t-spine) mobility with a wall
2. Thoracic mobility – seated
3. Shoulder mobility – no/few ‘tools’.

Each is about 3 minutes long. Work on one each day this week. Let me know what you think!


Still gotta wear them inside, but you’ve all been troopers about it. *fist bump* We occasionally have extras at the gym that are meant to be worn if the one you wear to the gym gets soaked during the workout, or to wear on your way out. Please remember to bring your own. Don’t rely on these as your go-to each day.


Weekly Musings
I follow some weird ish on Instagram and online. Check out one of my latest finds and a couple of my regular reads.

1. Interesting as F&ck

2. Long Reads– The best storytelling on the web from hundreds of publishers. Story picks include longform journalism, short stories, in-depth interviews, etc.

3. The Writer’s Almanac – Garrison Keller


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


Monday – High rep bench press followed by a single DB triplet with snatches and thrusters.

Tuesday – Partner workout with some rowing, box jumps, and pull ups.

Wednesday – Double strength day with a clean focus – pause power and hang squat clean complex. Dips and Yates row round out the day.

Thursday – Handstand push up skill work followed by a tabata swing and sit up WOD. Let’s MOVE!

Friday – Double under and barbell ‘couplet’. So.. the barbell movement changes after every time you do dubs. How many times do you do double unders? Show up and find out.

Saturday – Moar dumbbells! Strength is a mix of lunges, step ups, and Romanian Deadlifts. Legs might be smoked from the week, so there’s a non-leggy triplet with DBs that follows.

Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week!