Hey Old Cityzens!

I hope everyone had great weekend and enjoyed some time outside as summer – slowly, and sadly! – starts to come to an end. I’m sure the humidity will stay with us for a few more weeks, though!

Masters of the DMV

This Saturday, we have two teams representing Old City at the Masters of the DMV competition out in Alexandria, VA at CrossFit Kingstowne. Head on down and cheer on Matt M and Coach Jess, and Lisa and Coach Kate. Represent!!

MOAR Competitions

Still looking to compete this year? There’s 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.

Vekter Games 10 – November 18th in Laurel, MD at Revamped Fitness. Check out the link for division standards, to sign up, etc.


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


Monday – Long workout with double unders, KB swings, and pistol/single-leg squats.

Tuesday – Back squat for 8s and 6s with a triplet AMRAP of running, DB snatches, and push ups.

Wednesday – Deadlifts with cleans and sit ups.

Thursday – Long workout with farmer’s carry, box jumps, and pull ups.

Friday – Double strength with a clean focus – squat and push press – followed by Old City Benchmark #1.

Saturday – Bench press and DB rows followed by a wall ball and knees to elbow couplet.

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!