The week ahead.. March 4th

Hey Old Cityzens!

Another week of the Open in the books, and it was a doozy with some toes to bar, double unders, and cleans. Remember to get your scores logged in before 8pm Monday PM.

30-min Skill Sessions

Feeling like you need some work on your toes to bar, double unders, or barbell cleans? Reach out to one of the coaches to set up some time to do a 30 min skill session. These sessions will give you 1-on-1 time with a coach. You pick the skill, movement, or lift, and the coach will meet with you, assess your current skill level, and create a plan for you to work towards mastering that skill.

Old City 810
When working on these skills, you might find that mobility is an issue. Are you having trouble getting depth on a squat, getting your arms overhead on the snatch, or getting your elbows up on front squats? Check out the Recovery classes at Old City 810. You’ll spend a whole hour focusing on one body part, loosening up those muscles and joints, releasing tension, and improving range of motion. Follow the Old City 810 Instagram for sneak peeks into which parts of the body will be the focus of each Recovery class.

And check out the Old City Instagram page every morning for LIVE! stories talking about movements, scaling, or mobility work to get you ready for the workout that day. We’ll even show you the board from the morning classes so you can get an idea of how long it should take or how many rounds you should be able to complete.

We still have our President’s Day shirts available in all the sizes. Get yours and rep Old City and Teddy Roosevelt! Cost is $30+. And we are also placing an order for navy, long-sleeve thermal tees, and navy zip-up hoodies. They should be arriving in the next couple weeks, so be on the lookout for those. They will be available first come, first serve.

Weekend Road Closures

One last note — On Saturday the Rock and Roll half/full marathon will be making its way along H Street. The marathon will start at 7am and the half at 8:30am. Please note that H Street will be closed from 7am-1pm. If you drive to the gym, or even walk, please give yourself a little more time if you’re coming from the north side of H Street, or anywhere outside of the road closures. And check out this link for additional road closures around DC.

I’m sure I’ve lost you at this point, so please check out the March Newsletter that was emailed out on Friday.

Now let’s see what’s coming up this week…

Monday – Deadlifts with a couplet that includes some barbell cycling.

– Double strength with some snatch and overhead squat work followed by some heavy carries. You’ll get a chance to work on some handstands/getting inverted, too.

Wednesday – Hitting a long, lesser known CrossFit benchmark workout today. Bring your jump rope!

Thursday – Working on some front squats and then building in some time for skill work – pull ups/muscle ups, and handstand push ups. I’m guessing that one of these movements will be included in 19.3 tomorrow, so don’t go balls out.

Friday – CrossFit Open Workout 19.3 – announced Thursday at 8pm.

Saturday – EMOM work with double KB press and dead bugs, followed by some heavy work with dballs, med balls, and KBs.

Sunday – Open gym + Gainz club + HeroWOD + Yoga

Let’s have another great week!


By |2019-03-03T18:29:15+00:00March 3rd, 2019|Blog, General, Gym News, News|