Hey Old Cityzens!

I hope you had a happy, safe, and fun 4th of July weekend, and enjoyed watching the Women’s World Cup on Sunday. We’re back to our normal schedule this week, and I expect BIG classes all week – especially on Monday – to burn off all the celebratory cheer.

Class/Schedule Changes
As mentioned in last week’s newsletter and posted on Facebook, there are a couple changes to two current classes.

Thursday 7:30PM class will also be open gym time. What does that mean to you? If you want to be lead by the coach to do the day’s programmed workout, show up on time and you’ll get the same great instruction. If you want some extra time to get in some lifting or to do some gymnastics skill work, the space is open to you. Keep in mind, though, that space and equipment priority goes to the class to do the programmed workout. If you have in your mind you want to bench press when it’s a back squat day with 12 people in class, you might have to use the moveable racks, or plan on doing something different. Don’t expect the coach to be able to help you come up with a workout or to work on rope climbs or handstand push ups. They are there to give you some guidance, but their focus is on those there for class.

Sunday Gainz Club will spend the next 3 months with a focus on the CrossFit Open in October. Didn’t get those bar muscle ups, strict handstand push ups this past February, or you’re still struggling on toes to bar and double unders? Come to class and get ready to WORK. There will options to scale for each movement, too. The programming is meant to show improvement week to week. And you’ll pick up new tips and tricks to work on during weekly classes, too. Sunday gainz club is from 11am – 12:30pm every Sunday.

July Event

Join us July 20th at 7pm on an evening tour of the DC Monuments along the Potomac. We’ll be leaving from the Georgetown Boathouse (just under the Key Bridge). The cost is $45 per person and you can reserve your spot HERE. Be sure to wear clothes you’re ok getting wet!

We also have the CrossFit Games viewing party in August to look forward to, as well as a wine tour of Norther VA in early September. Mark your calendars!

Let’s see what’s coming up this week…

Monday – Building on Friday’s strict pull up work, today we have some kipping pull up work. Using the medicine balls for something other than wall balls today, too.

Tuesday – Getting in a long workout early this week, and it’s a doozy, combining a Girl WOD and a modified HeroWOD. Our benchmark Girl WOD for this month is coming up next week, and HeroWODs are done every Sunday night.

Wednesday – Back to some strength work with our ‘hotel work’ today – 3 x 10 of some KB work. Partner workout brings out the dballs, DBs, and boxes today.

Thursday – Double strength day, building up to a high box jump, followed by some back squat EMOM work.

– Long workout to wrap up the work week, and this one has you getting in as much work as you can in 6 minute intervals. Good mix of kettlebells, body weight work, and jumping rope. Been working on your double unders since Annie?

– Going overhead with some push presses, and countering that push work with some pulling on the rowing machines (aka – “ergs”).

– Open gym + Gainz Club (new and improved format!) + Hero WOD + Yoga

Let’s have another great week!