Hey Old Cityzens!

I always like to start the post with a general greeting about the weather and hoping that you got outside to enjoy said weather or to use your fitness outside of the gym.

Speaking of gym and weather – the AC is fixed! Priorities in announcements, fo’ sho’!

Also with taking your fitness outside of the gym, congrats to Coach Rachel and Zach for taking 10th place out of 41 coed teams at The Syndicate Series: The Battlegrounds up at 12 Labours CrossFit in Columbia, MD.

There’s also the DC Throwdown happening in 3 weeks over at District Crossfit in SW DC. There are still a few slots left!! Grab a partner and sign up! Old City has at least 5 teams representing, so join in on the fun.

Too soon? How about SuperFit DC down in Lorton, VA on Saturday, October 5th. Teams of 2 – coed or same sex, with Rx, masters, and novice decisions. Coach Katie and Coach Jen (me!) will be competing, so come join us, too!

After all this competing it’s time to chill with some Stretchflix and Chill, which will be our October event. That will happen on Saturday, October 26h at 7pm with a Halloween themed movie still TBD via vote. I vote ‘no’ to “Hocus Pocus” if that is an option because of my own reasons. I feel like I’m the only person who has never seen it, and I don’t plan on seen it anytime soon.

I’m getting ahead of myself — September’s event! Winery tour! Going down Sunday, September 1st. SIGN UP HERE to claim your spot on the bus. Deets can be found in the newsletter that was sent out August 1st.

I’m sure by this point you’ve stopped reading, so I’ll stop rambling and post what’s coming up this week, and hopefully you catch that we have TWO girl wods this week

– Back squats for 8s and a single KB complex.

Tuesday – Double strength. Deadlifts for 5 and weighted dips. Deadlifts for 5s are awesome.

– Girl benchmark WOD “Jackie” plus some time for skill work in the time remaining.

Thursday – Our second back squat day – 5s if it’s your second time this week, 8s if it’s your first. Then we’ll be squatting the dballs.

– An odd combo with bench press for strength, then we’ll doing some snatches in the workout. Bring your jump rope, too

Saturday – Not one of our normal benchmark girl WODs, but this is still a classic. And it’s along one, too.

Sunday – Open gym + Gainz club + Hero WOD + Yoga

Let’s have another great week!