Hey Old Cityzens!

Oh man.. another great weekend in the books! And we’ve got a holiday weekend coming up. Is this the end of summer as we know it?? It’s seems so as people will start coming back from vacation and schools are starting up again. This also means new people in the gym, or old members coming back to meet their replacement in their class.. I mean, to meet the new additions to each class. Be sure to introduce yourself! Don’t be shy! Here’s my go to.. “Are you new here? What’s your name?” It’s a classic! Now if it would only work outside of the gym.. hashtagsingle hashtagsinglelife #hashtagwinefordinneragain *thinking emoji*

The classes have been awesome and we love seeing new faces in the gym. Be sure to fill them in on Hero WODs and girl benchmark workouts. *hint, hint*

With the holiday weekend comes some minor tweaks to the weekend schedule..

Sunday, Sept 2nd – 9-11am Open gym and gainz club ONLY.
Monday, Sept 3rd – Open gym ONLY from 9-11am.

I’ll be holding down the fort on Monday at open gym, so come keep me company! I hope you like listening to “Huey Lewis and The News”. And the first person who makes me cry by asking who he is has to buy me a FidAid.

There’s a lot more coming up in September, as well as October, as Coach Katie will be leading a series of workshops to learn more about the anatomy and physiology of the muscles of your torso. “Explore Your Core” is designed to help you learn about this essential part of you and how “Core” is much more than abdominals – also muscles on the back side of the body, shoulders, hips, and pelvic floor. I want to redefine the relationship between you and this very important, much maligned part of the body and to understand your anatomy and physiology. This isn’t about “toning” one part of the body, but an exploration of how a strong and supple spine supports movement and breath. You can learn more about the course HERE and even sign up HERE through Zen Planner.

First session is Tuesday, September 11th from 5:45-7pm at our 810 location.

Powerlifting Workshop with Sean Chua
Saturday, September 8, 2018 1:30pm-4:30pm

USAPL Club Coach Sean Chua wants to help you get prepared for your first USAPL-Sanctioned Powerlifting Meet! Sean has set state Powerlifting records in the District of Columbia and his personal bests of 463/275/534 lbs (Squat/Bench/Deadlift) have all come from the competition platform. He’s coached new athletes at local competitions as well as experienced athletes at the National level. Sean will go through the basics and specific requirements for lifting at a USAPL Powerlifting meet, general programming, and a mock meet. It will show $60 initially, but when you login as a member the cost will reduce to $40. More details and sign-up can be found through THIS link. There are still 6 SPOTS available.

I’ll close things out with this last bit, hoping it gets buried, by reminding you to check out the Old City CrossFit Instagram page every day. We’ve been rolling out LIVE! stories – much to the amusement of members going to work on the street car and seeing the spectacle in the gym from across the street – that last no more than 15 minutes. We like to pass on tips and tricks about the workout or movements from that day, and try to explain a new warm up or mobility movement, and pass on scaling options. It won’t be about the entire workout because this extrovert can’t stand to have the camera on her that long. *shudder* And any feedback is welcome or questions you’d like us to cover in these short, and hopefully getting SHORTER, videos.

Moving on to the fun stuff! Here’s the strength outline for this week, as well as some hints about each workout.

Monday – Olympic work with a snatch complex. Workout gets you running, moving your bodyweight, and moving a dumbbell.

Tuesday – EMOM strength day – pull, core, posterior. Girl WOD “Diane” is on the schedule, too.

Wednesday – Double strength day – glute bridges and front squats. Building better legs!

Thursday – Bring your jump rope, makes sure hands are in good shape. No strength today.

Friday – Back squat for 5s and a barbell complex.

Saturday – This is gonna be a punisher.. I mean, fun. This is going to be fun! Working on building that engine.

Sunday – Open gym and gainz club ONLY!

Let’s have another great week everybody! Show up, do work.