Hey Old Cityzens!

I hope you had a great weekend and enjoyed a nice couple of fall days. Last week we were in the 70s, and this weekend back to reality with 50s. I’ll take it! It’s nice to have warmer temps, but give me fleece and hoodie weather going forward. And I’m hoping the snow stays away for another month. I might be from Michigan, but I’m not a fan of snow and cold weather anymore.

Capital MMA Elite & Fitness at Old City
Just down H Street at 810 – our original location – is the Team Old City Brazilian Jiu-Jitsu (BJJ) facility. It is an extension of Capital MMA’s Gracie Jiu-Jitsu programming that originated in Alexandria, VA. They reopened last week, and are currently offering BJJ and Muay Thai classes. Everything is socially distanced and space is limited. Class times are as follows:

AM Classes: Tu/Th @ 6:30 am. Sat @ 10 am – BJJ w/Dummies.

PM Classes: M-F: Muay Thai @ 5:30 pm. BJJ w/Dummies @ 6:30 pm.

And CrossFit members get a little deal on the pricing. Make sure you log in to reserve your spot! If you have any questions, send an email to Kara to help get you set up!

Gym Stuff!
Check the front board as you come in – the one on the left on the wall – for monthly happenings. Most notably, the Thanksgiving day schedule – Wednesday through Saturday. There are no classes on turkey day, BUT! we’ll be running a 5k that morning – 9AM. If you plan on attending, send me an email at [email protected] so I can get a headcount. Yes, non-members are allowed to come and run, too. Sorry, it is not a USATF certified course, there are no awards, race bibs, or chip timing. You get what you pay for! 😉


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


Monday – Toes to bar skill work (you’ll see these in a WOD later in the week) followed by a dumbbell focused triplet.

Tuesday – Double strength day with some snatch grip deadlifts and hang snatches, the latter mirroring last weeks hang cleans.

Wednesday – Benchmark Girl WOD “Cindy” for hump day. Board pics from the last few times we completed this workout will be posted, too, so you can compare your scores.

Thursday – Back squats with some KB swings and double unders

Friday – Pressing day with some clean and jerks and box jumps

– Here’s your toes to bar day, along with some snatches!

Sunday – Rest! Recover! Chill! Give your body a well deserved break from kicking ass all week, and get ready to kick ass THIS week.

Let’s have another great week!