Hey Old Cityzens!

Another great week and weekend in the books, and we’re going to keep truckin’ along. The main thing I want to talk about are all the great events we have coming up this summer.

Join us on Saturday, June 22nd to watch the DC Breeze take on the Philadelphia Phoenix. If you’re not familiar, the DC Breeze is DC’s very own professional ultimate frisbee team. Tickets are free for members plus 1 guest. The game starts at 4pm and is played at Carlini Field at Catholic University, not far from the Brookland Metro. If you’d like to join us, just sign up HERE to secure your ticket(s).

Save the Date! On July 20th we’re planning a twilight monument kayaking tour, departing from the Key Bridge Boathouse. More details will follow, but mark your calendars now. Spaces will be limited.

The CrossFit Games are taking place during the 1st weekend of August. Join us in the gym on Sunday, Aug. 4th to watch the final events and see who gets crowned Fittest on Earth. This will be a potluck, so bring some food and/or drinks to share.

Additional updates are in the June newsletter that you received last Monday.

Enough with the announcements, let’s get to the good stuff and see what we have coming up this week..

Monday – Starting off the week with a bro sesh of bench press. Busting out the dumbbells for a little more push/pull work.

Tuesday – Working on some overhead squats then getting in some KB swings. If you’ve never heard me rate about what a proper overhead position/finish position, today’s your day.

– Going overhead working on some heavy single clean and jerks. Key take away for today is learning how to safely bring the barbell down without dropping. So that heavy single might not be as HEAVY as you’d like.

– Long day with a mix of running and some barbell work. Going overhead again today, along with some power cleans, but we’re getting in a decent amount of reps.

Friday – Wrapping up the week with some deadlifts for a heavy 5. Don’t forget to get some bicep curls in, too.

Saturday – Busting out the dballs and getting in some toes to bar action today after some sprints on the rower.

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

Let’s have another great week!
– Jen