Hey Old Cityzens!

We’re hitting our first full week of June which must mean summer is unofficially-officially here. I’m too excited to wait until the solstice. But we all know it’s hot and it’s humid, and sometimes the gym can get stuffy. Make sure you’re staying hydrated throughout the day and even during the workout. I’m personally not a fan of water breaks especially if it’s something 12-15 min long, but I tend to keep a bottle next to me *just* in case, and usually if it’s a workout involving running. Quick transitions for faster times!

Speaking of running – we have 2 girl WODS coming up this month, with the first one happening this week. Check out the newsletter to see which one we’ll be doing later this month.

We have our June event planned out – DC Breeze on Saturday, June 22nd at 4pm. Please reserve your tickets in the link HERE. Don’t just click in the event that you’re ‘going’, we need you to register you (and maybe a +1) through the ‘Tickets’ link just below where it asks if you are going. If you’re not on Facebook, you can access the link through any of these weekly blog posts for the last 3 weeks, or in the June newsletter that will be sent out on Monday.

We’ve got a whole slew of events planned for the rest of the year! Additionally, if you know of a race, a happy hour, a gathering, a game… SOMETHING going on that you think other Old Cityzens might be interested in doing, share it on the Facebook Community page.

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

Monday – Front squats followed by a dumbbell triplet. You’re not gonna get away from unilateral work!

Tuesday – Girl benchmark WOD “Nancy”. I’ll post the white board pic(s) from the last few times we did this one for comparison.

Wednesday – Push press for 5 followed by a “Fran-like” workout. Can’t get away from these girl-themed workouts.

Thursday – Hitting some power cleans for 3. Cardio workout to follow — but no running! Bring your jump rope.

– Double strength – back squat EMOM and some bent over rows. Since it’s a Friday the cashout work has you doing some curls. No joke! Get swole!

Saturday – Hero WOD inspired workout (Holleyman) with some heavy wall balls and cleans.

Sunday – Open gym + gainz club + Hero WOD + yoga

Let’s have another great week!