Hey Old Cityzens!

What a great weekend for H Street Festival! Great turn out and great support from our members to help out with our collab with Haymaker for some good food and good drinks.

Phew! Now that we have that out of the way, it’s time to focus on what’s going down in the gym.

First off, Monday is the OFFICIAL first day of Fall. Weather wise, though, it sure doesn’t feel like it with temps still in the 90s. But it is starting to get lighter later and darker earlier if you haven’t noticed that already. We’ll still be doing workouts with running involved, as we did on Friday after deadlifts, so those early and late classes will have to be a little more alert when outside of people, scooters, bikes, and uneven pavement. Heck, I took a tumble in broad daylight! Those sidewalks are out to get me! Just my motherly PSA (in addition to ‘wear your helmets even if you are only biking from 1-7 blocks away. no excuses’.. okay, that’s out of the way) to keep everyone safe.

The CrossFit Open starts up in just over 2 weeks. We’ll be running the workouts during class, but also doing the Friday Night Lights again for those signing up to compete. THIS COULD BE YOUR TICKET TO THE 2020 CROSSFIT GAMES!!! More information to follow about those, but plan on an earlier start/finish than in the spring.

If you’ve got the competitive itch and want to scratch that before the CrossFit Open, on October 5th in Lorton, VA is the 2-person Team SuperFit DC Competition. Come join me and Katie! It’ll be fun! You can watch us doing semi-competitive exercise!

I’m probably not selling anyone with my enthusiasm, which is why I don’t do the 1-on-1s 😉 so let’s go ahead and see what’s coming up this week..

Monday – Odd object carry followed by some Turkish Get ups and more core work.

Tuesday – Double strength – clean and jerks – and weighted dips

Wednesday – Before next month’s bodyweight benchmark Girl WOD, we’ve got a lesser known girl WOD on tap for today.

Thursday – Deadlifts for 3 last week, now back up to 5. We’ll take a % of that weight and do some power cleans afterwards.

Friday – Push press, followed by a partner version of Open WOD 19.1.

Saturday – Long barbell day. Oh man, this is a good one. I hope you’re ready for some squats after Wednesday and Friday.

Sunday – Open gym + Gainz club + HeroWOD + Yoga

Let’s have another great week!
-Jen