Hey Old Cityzens!

I hope you had a great week and weekend. Things seemed a bit “off” with the holiday in the middle of the week, but I hope it gave you a chance to take a little time off and spend it with friends and family.

Now back to the grind.

As mentioned in the newsletter that was sent out Thursday, June 28th, we’ve got a few things going on with programming that I wanted to highlight again. We’ve wrapped up our focus on deadlifts, but you’ll still see them pop up as our second strength movement on double strength days. We’ll start to transition to the Olympic lifts – snatch and clean and jerk – as we finish up more focused efforts on the power lifts with maxes for bench press, push press, and back squat, all happening over the course of the next two weeks. We also have a Girl benchmark WOD happening this Friday.

As for monthly events, come throw axes with your fellow Old Cityzens at Kraken Axes on Saturday, July 21st at 5pm. After a short safety briefing, and some axe throwing instructions, we’ll compete in a round robin tournament! We have reserved 20 spots, so sign up now to reserve yours! Email Kara with any questions.

The second order of tshirts are in, so we’ll work to get those separated by sizes and hopefully SOLD TO YOU so you can rep Old City.

Finally, one last shameless plug on my part as I have a powerlifting meet in Manassas, VA at The Shop Gym this Saturday, July 14th. Meet starts at 9AM and should wrap up at 12:30pm. Currently I’m set to lift 2nd in the 2nd flight. Not sure what that means? Show up and find out!

On that note, let’s see what’s coming up this week…

Monday – Double strength – barbell lunge, deadlift deload. A fun little couplet with man makers to wrap up the day.

Tuesday – No strength, so a longer workout today with the bike and barbell. Going overhead in prep for those Oly lifts.

Wednesday – Back squat 2s and a workout that’s a play on the Open WOD 18.2

Thursday – Another no strength day, but don’t let that lead you to believe we won’t be picking up heavy shit today. We will, and we’ll be doing double unders, so bring your jump rope.

Friday – Push press 1RM and the Girl WOD “Karen”. Oh boy!

Saturday – Power clean 1RM with some running and TGUs.

Sunday – Open gym + Gainz club + Hero WOD + Yoga

Let’s have another great week!