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.


Weekly Musings
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???

2. Hang your jump ropes like this…

.. not like this. Both handles go in the same slot.

3. Mechanics, Consistency, IntensityIntensity
**Read about Part 2 Consistency, and Part 1 Mechanics

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!