Hey Old Cityzens!

It’s starting to feel like spring! It’s getting a little brighter a tad earlier each day, and the sun is hanging out for the evening classes a bit longer, too. I hope you had a chance to enjoy the weekend and are ready to get back in the gym. We had a handful of members absent due to some schools being on break last week, so it will be good to have a full house again.

Speaking of full house..

Friends and Family Workout
will be the first of our monthly friends and family workout, which will occur on the last Saturday of every month. Bring 1-3 friends to join you in a CrossFit workout and show them what it’s all about. They will learn some basic movements and there will be a team (2 or 3 person) workout to wrap up the class. Make sure they SIGN UP IN ADVANCE for either the 9AM or 10AM class.

Update Your Information in Zen Planner

We want to recognize our members either on their birthday with a note on the front board, or with Patriot Club swag (attend 13 classes/month), but we can’t do that if we don’t have your information. I promise we won’t sell it to any telemarketers, but we want to make sure what we have on file is current – phone number, birth date, mailing address.

Rep Old City and rep President Taft. Get your Old City blue shirts and specialty Taft T. They are guaranteed to improve your squat. $30+ each. And Old City hoodies! Be part of the ‘hoodie gang’ that wanders H St morning and night. $40+ I just made up that gang thing, but they are nice to wear on chilly warm up laps.

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

Monday – Double strength where we’ll be cycling some cleans (yes, with a squat), and getting in some snatch grip deadlifts. Both pulls from the ground, but very different and important movements.

Tuesday – Getting in a long workout early and getting gymnasty with two of the three movements being unweighted, and one of them the pistols that we worked on a couple Friday’s ago.

Wednesday – First day of our new cycle, and instead of high reps, we’ll be doing negatives – slowly lowering the bar down. Deadlifts today with some fast barbell cycling in the WOD.

– Our second strength day – double DB/KB – with the same format of lower reps, but focusing on lowering the weight down. Workout is a 2 parter with sprinting (run/row) and KB swings.

Friday – Our second long day, and man it’s gonna be a good one. Heavy barbell triplet + body weight triplet + double unders. L

– Friends and family workout! Back squats and a partner workout with dumbbells and box jumps/step ups

Sunday – Open gym + Gainz Club + WODTrain + HeroWOD + Yoga

Let’s have another great week!