Hey Old Cityzens!

Bummer that the potluck was rained out on Sunday. However, it has been rescheduled to one week from today on September 30th. Same bat time, same bat location. So now you have a full week to wait until 15 minutes before it starts to figure out what you’re going to buy from the prepared food section of Whole Foods to bring… I mean, now you have the full week to find a healthy recipe to make from locally grown ingredients. Yeah!

On Saturday, September 29th, Old City has a handful of teams participating in Team SuperFit Games in Alexandria, VA at Trident CrossFit. Check the whiteboard in the gym for more information as well as the Facebook Group for rideshare information. Workouts will be posted on Thursday!

Finally, a reminder that we have Old City CrossFit t-shirts for sale ($25) will a wide range of sizes. There are mostly larges and mediums, but a decent amount of smalls and XS as well as XL and 2XL. Grab one and rep Old City!

And we have a referral program for new members – “give $100, get $100”. If you refer a friend and they sign up, you would get $100 of your next bill, and your friend would get $100 of their second month. Not a bad deal! Have them go to our website and sign up for a free or 1-on-1 session with Sean or Katie.

Enough with the announcements, let’s get back to the grind and see what’s coming up this week…

Monday – Front squats for 2 and some stuff.. carry weight, move your body, swing a bell.

Tuesday
– Long day of pulling – erg, body, ball. Forearms might be feeling it after today.

Wednesday – Olympic work today – clean complex for two. Workout will have you cycling the barbell as well.

Thursday – EMOM day of chin ups, core work, and jumping squats. Couplet of double kettlebells.

Friday – Double day – glute bridges and heavy back squats (8s). Short sprint work after to wrap up the week.

Saturday – Long chipper day. Bring your jump rope.

Sunday – Open gym + gainz club + Hero WOD + Yoga

Let’s have another great week!