Hey Old Cityzens!

I hope everyone had great weekend and spent sometime outside even with the rain and cooler weather.

And, before the day is over, Happy Mother’s Day to all our CrossFit moms and moms-to-be! Speaking of moms.. do you know why a computer is so smart? It listens to its motherboard.

Adventure Park Community Event

For the folks doing Adventure Park at Sandy Spring on Sunday, the read the email from Coach Sheryl regarding transportation, paying for the event, what to bring, and signing waivers. Our reservation is for Sunday, May 19th at 10:30 AM. We’ll need to arrive about 15-20 minutes early to go through the safety training and get harnessed up. Let her know if you have any questions. Looking forward to seeing everyone out there!

Memorial Day Murph

Sign up is open for the Hero WOD “Murph” on Memorial Day, Monday, May 27th. We’ll be running 2 classes – 8am and 9:30am. Reserve your spot in ZenPlanner!

We’ll have buckets of ice to keep drinks and Otter Pops/Flavor Ice cold for afterwards if you’d like to bring something of your own or to share with others. If you’re in the area, stop by and cheer the folks on!


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

**A lot of volume, and a lot of bodyweight movements!

Monday – Bench press at 90% for 4 rounds followed by a DB snatch and wall ball couplet.

Tuesday – Long workout with an descending ladder of double unders, and an ascending ladder of body weight movements.

Wednesday – Double strength day building up to a heavy 3 on power cleans, followed by benchmark girl WOD “Grace”

Thursday – Deadlifts at 90% followed by a single dumbbell couplet or renegade rows and Russian twists.

Friday – “Murph” prep workout, so bring your vest and pull up grips. Today you will be able to parse out the reps of the pull ups, push ups, and air squats.

Saturday – Front squats for 4s followed by rowing, swings, and burpees.

Sunday – Rest Day! Phew! We also have Yoga back this week at 10am and 90 minutes of Gainz Club at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!