Hey Old Cityzens!

I hope you had a great weekend. One of these days we might get a complete weekend with no rain – wouldn’t that be nice?

Big weekend coming up as there’s the Flex on the Mall event going down on downtown on The Mall (what a fitting location..), and – if my memory serves me correctly, Zack Haygood, a 4:30pm regular and Capitol Police Officer (swoooon!!) is participating. Check out the workouts and see what he’s gotten himself into.

Also this weekend, a few of us are participating in Pull for Pride at CrossFit Balance in Thomas Circle. The event raises money for Casa Ruby, which is the only Bilingual Multicultural LGBT Organization providing life saving services and programs to the most vulnerable in the LGBT community. If you would like to donate to Team “Thick Thighs Save Lives” you can find our donation page HERE. And to members – former and current – and friends/family of members who have already donated, THANK YOU , thank you, thank you!!

This is a deadlift only competition, and we’re starting week 5 of our deadlifting program. This isn’t to say that we’re neglecting the other lifts. If you read the newsletter that went out on Friday, you’ll know that we have maxes coming up in bench press, push press, and back squat. We also have the girl benchmark WOD “Barbara” rearing her ugly head sometime next week. More about that later.

Also in the newsletter was mention of a double under workshop at the end of the month, and a Spikeball tournament NEXT weekend.

More importantly, though, is the transition to Zen Planner, our new (and improved!) member management system. One of the capabilities of it is tracking your workouts. You can download the Member App in iTunes and Google Play for you Android peeps (holla!!). We’re learning it too, so bear with us as we work out the kinks. As for logging in workouts, there are some limitations, so let me know if you have any questions or issues and I’ll do my best to answer them. The more people we have using the, the more feedback I can get on how hard/easy it is to use, what you want the layout to look like, what you want to track, etc.

On that note, let’s see what workouts we have coming up for you to log in and track.

Monday – Bench to 5, and some swings and get ups. You’re not tired of burpees yet, are you?

Tuesday – Power cleans, followed by a barbell couplet coupled with a bodyweight movement and sprinting.

Wednesday – Here’s our DEADLIFT DAY. Picking up heavier things than last week today.

Thursday – Long workout, high rep double unders. Bring your rope, clear your mind, and leave your frustrations outside the gym.

Friday – Heavy 5 back squat with a snatch/dip ladder.

Saturday – Easiest way to describe today is it’s a long ass mmuffa fuggin’ workout.

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

Let’s have another great week!