Hey Old Cityzens!

I hope everyone had great weekend. Did you get out to H St Festival on Saturday? FINALLY! Some great weather for that event!

CrossFit Competitions

Still looking to compete this year? There’s the Homecoming Partner Competition hosted by CrossFit Route 7 in Tysons Corner, VA. This is a scaled competition for M/F pairs with with 4 WODs. Check the link for division and qualification standards. Want to get a T-shirt with your registration? Sign up by September 25th.

Vekter Games 10 – November 18th in Laurel, MD at Revamped Fitness. Check out the link for division standards, to sign up, etc.

Benchmark/Repeating Workouts and Skills

We have “Annie” coming up this week – double unders. We also have the Old City Benchmark WODs at least 2-3x a month. You’ll also be seeing repeated movements on double strength day, particularly pull (chin) ups, and dips. Looking at the Goal/PR Board, there are numerous pull up and muscle up goals to be achieved. Coming in and attempting a pull up or a chicken-winged bar muscle up will not get you there. If you see pull ups or dips for strength, work on your false grip pull ups, work on ring dips, work on chest to bar pull ups if muscle ups (bar or ring) are your goals. And if you’re trying to achieve your first strict pull up, work on negatives nearly EVERY day, do banded pull downs, hold your chin over the bar for 5, 10, 15+ seconds. Repetition is key. Consistency is key. Can it seem boring at times? Sure! But workouts will pull ups will seem less daunting when you can do them.


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


Monday – Double Strength Day with a clean focus – front squats (from the ground) and push jerks (from the rack). Pull ups and barbell rows are included as well.

Tuesday – Bench press and tricep work, followed by rowing and KB Swings.

Wednesday – ANNIE! Bring your jump ropes and your patience. We’ll also be doing some gymnastics skill work – pistols and toes to bar.

Thursday – Back squats for heavy 1+ reps, followed by lunges, pull ups, and burpees.

Friday – Deadlifts and running.

Saturday – Long partner workout today!

Sunday – Rest Day! Phew! We also have Yoga at 10am and 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!