Hey Old Cityzens!

Hope you all had a great weekend and are refreshed and ready for another great week of workouts.

And congrats to Coach Jason on his nuptials this past Saturday!

We’ve got a lot of skill work coming up this week, as well as a benchmark Girl WOD, and a weekend tribute WOD. So much going on!

Newsletter missing from your inbox?

We’ve gotten feedback that some members haven’t received the latest newsletter or update regarding our mask mandate. Sound familiar? Number 1 – check your spam folder or Promotions folder. Maybe it went to a different folder, or you deleted it on accident. Number 2 – send an email to Kara at [email protected] to make sure you get on the list.

Until we get it figured out, use THIS LINK to read the June newsletter online.


Weekly Musings

1. Shoulder mobility – Wall slides and floor slides

2. DC Boundary Stones These 40 stones outlined the original 100-square mile boundary of DC. They are the oldest federal monuments in the country. And Pete Nash walked to see them during the pandemic. Read about them, and talk to Handsome Pete about his adventures!

I’m short on musings. I promise to have more next week.


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

Monday – Bringing back the bench press, and snatches with the kettblebell.

Tuesday – Double strength day with a snatch and overhead squat focus. We’ll work on that peach, too, with some RDLs.

Wednesday – Benchmark girl WOD “Helen” with some times for skill work afterwards.

Thursday – Back squats, with a little break from the tempo work to see what you can put up for a heavy 5. Barbell cycling with deadlifts, hang power cleans, and jerks.

Friday – Pistol, aka ‘single leg squat’ day, with pistols in the workout (YAA!) and box jumps (yaa..??)

– Long workout in honor of it being “Juneteenth”. Do some research on this holiday before coming in.

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

Let’s have another great week!