Hey Old Cityzens!

Doesn’t that cover picture just look divine! I’m not much of a beach person, but I’ll take some time away from the city ANY DAY! My escape is usually out to the mountains of Shenandoah or George Washington National Forest (the Massanuttens) for some running, but we’re lucky enough where we live to have lakes, mountains, and beaches within a few hours drive.

And whether you’re in DC or outside of the District, you can still train with us! We have in-person (gym and PT) and online (Zoom and Virtual/True Coach) options to workout. Spread the word! Tell your friends and family about what we have to offer and click on the link on our website to get a meeting set up with on of our coaches.

We’ve got a lot of things in the works for the end of the month, and we LOVE feedback. We’ve been working on ways to get everyone using the rig safely first with pull ups and now with strength work; we’re gradually getting everyone over to the wall and will soon be adding in some wall balls. No need to thank us. *stop sign hand* And we’re working on adding some open gym times. I know there have been some workouts members have missed that they’ve wanted to make up, so here’s your chance! More info to follow next week, but we hear you. We can only get better by working together so we can stay open for as long as possible.

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

Monday – Deadlift for a heavy 3. We’ll be repeating a KB swing/air squat WOD from 2019, but with a little twist. The AM peeps have heard me waxing poetically about this one, and I can already hear their groans 😉

Tuesday – Following up last weeks floor press with some push press at the rig. We hit some heavy 8s the Friday before (remember the barbell step up/lunge workout? that same day), so we’re lowering the volume a touch. Let’s see if we can bump up the weight a smidge (Midwesterner – checking in! *raising hand*). The workout is a bit of a fractured Fran.

Wednesday – If you think I messed up the workout two Saturday’s ago, here’s my chance to make it up 😉 Burpees and double unders and deadlifts this time — and hopefully fewer poopy faces!

Thursday – Pistol skill work – Jess, hopefully less grunting from me – followed by a dumbbell triplet with some renegade rows. No, not Man Makers – we’ll save those for next week 😉

Friday – Wrapping up the week with our double strength day of some EMOM power snatch work – let’s work on barbell cycling – and overhead squats from the rig. Yeaaahhh! *hands up!*

CrossFit Open WOD 18.1. No secrets here. I’ll post a board pic from the previous time(s) we’ve done this workout.

SundayHeroWOD – Join Jess in the park (check FB Group for more info), socially distanced with a friend, or on your own.

Let’s have another great week!