Hey Old Cityzens!

I hope everyone had great weekend. Thanks to everyone who made it out to the Adventure Park at Sandy Springs. It was a great event and we had perfect weather for all the climbing and zip lining and overcoming our fear of heights. Speaking of.. what you call a bird that’s afraid of heights? A chicken.

Looking to compete? Best Babes of Northern VA
June 22nd at CrossFit Route 7 in Vienna, Va

4 Partner Workouts, 2 Inclusive Divisions, 1 Cause
Grab your Bestie and Register Now! Register your team of 2 and get ready for a day filled with PRs, high-fives, and all the fun!

GGRx focuses on community over competition; celebrating and lifting each other up. When you get women together, it is all about empowering each other and supporting each other.

Compete for a Cure- this event benefits the breast cancer charity called Compete for a Cure.
As part of the event, your team will get the opportunity to create a fundraising page! Fundraising is also part of your overall event score (how freaking fun)

Memorial Day Murph

As the saying goes, the hay is in the bar. The majority of your pull ups, push ups, and air squat work is complete, now we make sure our hands, arms, and legs are ready for the 27th when you finally get to complete 100 pull ups, 200 push ups, and 300 squats, in addition to 2 miles of running. Stay hydrated and get in some extra mobility work after class and at home so you’re ready to tackle the workout next week.

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..


Monday – Long workout with toes to bar, thrusters and step ups.

Tuesday – Double strength with a snatch focus from the ground and hang. Also doing some rotation work and hip thrusts.

Wednesday – Deadlifts at 3 different percentages followed by a quick couplet of Turkish get ups and hand release push ups.

Thursday – New Old City Benchmark WOD – #10 – drops today! Has similarities to this workout earlier this year.

Friday – Front squats for 5/3/1+ followed by a triplet of wall balls, sit ups and hang power cleans.

Saturday – Bench press at increasing percentages with a fast couplet of wall walks and deadlifts to wrap up the day.

Sunday – Rest Day! Phew! We also have Yoga at 10am. Gainz Club is being shelved for the time being. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!