Hey Old Cityzens!
Coming down to the end of the month.. end of summer.. the start of the school year for some.
We’ve got a bunch of information coming up in Wednesday’s newsletter, so I won’t spoil mid-week reading for you, and provide you with the usual Sunday drivel. Read on!
Looking to Compete?
–Syndicate Series – September 18th; Columbia, MD – Registration is closed. Workouts have been announced. We have 6AM power team Brian C and Lisa R competing. Anyone else??? Head up to cheer them ON!
–DC Throwdown – October 9th; Washington, DC – This is another 2-person competition – MM, FF, MF with both Rx and scaled divisions. Sign UP!
–Vekter Games – November 20th; Laurel, MD – This is a 2-person competition with scaled, Rx, and Masters divisions. Check the link for movement standards and registration info.
**Let me know if there are any other local events – running, rucking, Spartan, etc – that you want us to promote.
1. Morning yuck-fests are delving into grammar and parts of speech. Here are some basics to get you started or as a refresher from grammar/elementary school. Onomatopoeia, anyone???
This should be enough bathroom reading material for ya.
Let’s see what’s coming up this week..
Monday – Double strength day with a clean focus. Tempo front squats and push press.
Tuesday – Pistol practice with pistols in the workout in addition to pull ups and box jumps
Wednesday – Benchmark girl WOD “Nancy”
Thursday – More tempo back squats. Workout to follow includes lighter, fast-paced goblet squats and KB snatches.
Friday – Bench press, burpees and power cleans. You ready???
Saturday – Bring your jump rope! We’ve got double unders, wall balls, and double dumbbell power snatches.
Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!
Let’s have another great week!