Hey Old Cityzens!

I had a joke about roofs, but I decided not to tell it because it would go over your head.

TODAY is THE LAST DAY to vote for Old City as Best CrossFit Gym in DC. Click here to vote NOW!. Or at least before midnight.

DC Throwdown – Saturday, October 9th in SW DC. We have about 5 pairs signed up already. Will YOU join the club? Click HERE to register and use the code OLDCITY to save a few bucks. You can compete in same or mix gendered teams of 2, with Rx and scaled divisions. Check the link above for the standards for each division as well as the 4 workouts for the day. Give them a go at an open gym at 6:30p Mon-Fri or Saturday from 11a-1p. And give them a follow on Instagram.

The Ready State (Kelly Starrett from “The Supple Leopard” and Mobility WOD fame”) has a 14-day foot and ankle mobility challenge starting Monday, September 20th. And it’s F.R.E.E!** Click HERE to register for a chance to win one of three prize packages worth over $300! WOWZAAA!!

**Okay.. there is some fine print to read in the link – basically you have to be a virtual mobility coach, but you can sign up for a 14-day free trial to access the challenge. But I’ll still share some other foot and ankle mobility links so you can play along. Cool? COOL!


Member Shout out

1. Congrats to Garret and Lisa for reppin’ Old City at The Synidcate Series: Battlegrounds this past Saturday up in Columbia, MD.

2. Good luck to Jeff G and Ken K on their upcoming marathon in Berlin, Germany. I believe it’s Ken’s 12th marathon and Jeff’s 27th, his second time at Berlin. I’m sure I’m off +/- a few and will hear about it in the morning. So look out for an edit to this entry early this week.


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


Monday – Start the week off with tempo deadlifts. And what would a Monday be without out some KB swings and pull ups? Oh, what a grippy day!

Tuesday – Long workout with rowing, dips, and high rep thrusters

Wednesday – Double strength snatch day with 3 position power snatches and overhead squats (similar to what we did for power cleans last week) and some booty building glute bridges/hip thrusts and barbell rollouts.

Thursday – Pistol skill day with pistols and DB snatches in a descending ladder workout.

Friday – Long workout with box jumps, heavy power cleans, and handstand push ups. And if you’re still struggling with HSPU, they’ll be our focused skill work for next week.

Saturday – Tempo back squats followed by a quick double under/air squat workout. First DU test since doing “Annie” last week.

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

Let’s have another great week!