Hey Old Cityzens!

Yoooo!! Congrats to all our competitors who represented Old City at the DC Throwdown this past Saturday at District CrossFit.
Claudia and Garrett, Lisa and Jack, Scott and Adrianna, Ken and Jeff, and Mike and Chris.

This was the first competition for some, and “just another day at the office” for others. Mike and Chris brought back some hardware for winning the MM Scaled division. Well done, gentlemen!


Weekly Musings
Did the Throwdown give you the itch to compete?? Great! There are a few more competitions coming up before the end of the year.

Girls Gone RX – November 13th in Warrenton, VA. There is an Rx and BAM (badass in the making) division, 3-person (all-female) teams, and 4 workouts.

MAAC Fest– November 13-14th at Howard County Fairgrounds. This is for 4-person teams (2-M, 2-F) and there are 3 divisions (elite, Rx, scaled).

Vekter Games – November 20th in Laurel, MD. There is Rx, Scaled, and Masters divisions. Mixed pairs (M/F) only.

Check them out!

Old City Swag

It’s getting chilly out, and we’re looking to get more hoodies and long sleeve thermal shirts. Fill out this form (you can also find the link in the newsletter) so we can get an idea of how much to order. This isn’t an obligation to buy anything right now.


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


Monday – Long workout with some running, barbell work, and toes to bar. Lots of rounds, low reps, get moooving!

Tuesday – Back squats to a heavy 5, then tossing around the dballs for a quick AMRAP.

Wednesday – Bench press with some dumbbell power cleans and sit ups.

Thursday – Bring your jump rope for a lot of double under, swings, and wall walks.

Friday – Double strength day with a clean focus, followed by some push jerks and super set of RDLs with a little twist.

Saturday – Push, pull, core strength work, with some double snatches and pull ups in the workout.

Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week!