Hey Old Cityzens!

Hope you all had a HAPPY and SAFE 4th of July weekend. I was out enjoying the awesome weather myself.. doing some hiking and swimming. There was no grilling or fireworks, but that doesn’t make my holiday weekend any less enjoyable. I got in some much needed time off and time away from the gym, so I’m ready to GO this week!

July Newsletter

Did you become and Old Cityzen before July 1st? Sweet! Welcome! Did you receive the latest newsletter in you inbox? No?! That’s a bummer. But we’ve got your back. You can see the web version of it HERE. And send Kara an email at [email protected] to get you on the list.

Capitol Throwdown
As mentioned in the Newsletter, we have TWO AWESOME TEAMS competing. One from the AM and one from the PM ’bout to show errybody how we do it at Old City! Competition is taking place outside at The Stacks near Buzzard Point in SW DC, and is FREE for spectators. You can see the workouts posted HERE.

“Weekly Musings”

1. Types of deadlifts – do all the deadlifts!!

2. Why the 4th of July is hard for people, particularly Black and BIPOC.

3. Obscure July holidays. Celebrate something nearly every.day!

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

Monday – NO CLASSES! But try to get outside and run a 5k. Not your jam? Finish up the 1,776 workout from Saturday.

Tuesday – Didn’t run on Monday? No problem. We’ve got you covered, and we’ve got some deadlifts for you, too.

Wednesday – Bench press day followed by a nice push/pull dumbbell couplet.

Thursday – Double strength day with a clean focus get you pulling from the ground, squatting, and jerking. Accessory EMOM of lunges might not be your favorite, but let’s find out.

Friday – Our second long workout has a CrossFit Open 21.2 feel to it, but throw in some double unders for good measure.

– If you’re not going to be at the Capitol Throwdown, stop by for some front squats, hang power cleans, burpees, and pull ups.

Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week!