Hey Old Cityzens!

*Spoiler – “Annie” on Wednesday*

What an awesome weekend! Big shout out to Kayla, Rachel, Sean C, and Zack for reppin’ Old City at the SuperFit Games in Lorton on Saturday. They brought home the bronze and put on quite a show during each workout. Way to go!

Looking ahead *quite* a bit, the CrossFit Open will be taking place (again) in October, and will be held that month going forward (or until it’s changed again…). That’s only FOUR months away and is a great way to compete without going outside of the gym. But if you *are* looking for some competitions to test your skills against CrossFitters outside of the gym, there are a few competitions coming up that I know people have already signed up for, or are planning to..

DC Throwdown – Saturday, Sept 7th – M/M, F/F teams – Rx, Scaled, and Masters (35+) divisions. Held at District CrossFit in SW DC.

SuperFit Games DC – Saturday, October 5th – Two-person teams – same sex and co-ed. Also Rx, Novice, and Masters (40+) divisions. Location is still TBD, but very likely it will be at Trident CrossFit in Alexandria, VA

There are also a slew of Powerlifting events, running races, and more! So much the city and area has to offer – take advantage of it and get outside!

Speaking of getting outside, we also had our June event this past Saturday watching the DC Breeze take on the Philadelphia Phoenix in high flying ultimate frisbee action! The home squad was victorious and hold a 7-4 record in the East. The win secured them a spot in the AUDL playoffs.

More events coming up!

Keep an eye out for the July newsletter coming out next Monday.

The class schedule for the first week of July – which is *next* week – will have some changes due to the midweek holiday. As outlined in the June newsletter..

Wednesday, July 3rd – normal schedule
Thursday, July 4th – CLOSED *possible 5k run going on.. more to come.
Friday, July 5th – Normal schedule EXCEPT no 5am, no 6:30pm

Enough with the announcements, let’s get on to the good stuff and see what we’ve got for workouts coming up this week..

Monday – Double strength with some back squats and rows.

Tuesday – A ‘Fight Gone Bad’ style workout. Chipper workout with 3 rounds, 1 minute at each station, 1 minute of rest at the end of each round.

Wednesday – Benchmark Girl WOD “Annie” starts us off followed by some deadlifts for 3.

Thursday – Long workout with a mix of Olympic lifting (snatches) gymnastics (getting inverted) and running. A little bit of everything!

Friday – Dedicating strength time to handstand work – push ups, freestanding, walking, etc. And I feel we haven’t been on the bike or done thrusters in awhile.. hmm..

Saturday – Getting in some DB dedicated strength work today. Keeping them in the workout for some push/pull work. Remember how your squads felt after – or maybe during – the KB swing/squat workout the other week? You might have a similar feeling today. Working on those summer peaches!

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

Let’s have another great week!
– Jen