Hey Old Cityzens!

What a dreary weekend! Saturday was a bit of a washout, and Sunday was a bit blah.

What do you call it when it’s raining ducks and geese?

Foul weather! 😀

CrossFit Competitions

MACC FEST – Spectate!

Head out to the Howard County Fairgrounds in West Friendship, MD to cheer on two teams we have competing this weekend. We have Coach Jack, Coach Jess, Lisa R, and Sam B competing in the Team event on Saturday. And the pair of Matt M and Coach Kate competing on Sunday in the Pair

Click HERE
for spectator information, and follow MACC FEST on Instagram for more up-to-date information.

LAST CALL for 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. Registration ends MONDAY!

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

October Newsletter

Keep an eye on your inbox for October updates arriving on Sunday! Hopefully you received the 10th Anniversary Party invite, which will be happening Saturday, October 28th. Save the date!

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

Monday – Long chipper workout that allows you to break up the reps however you want.

Tuesday – Back squat at 70% for all 5 sets, max reps on the last set, followed by double unders and swings.

Wednesday – Deadlifts, step ups, and push press.

Thursday – Benchmark WOD #9 – toes to bar, cleans, and 100m run. See how this one goes with cooler temps outside.

Friday – Double strength with a snatch focus, hip thrusts, and strict dips.

Saturday – Bench press for 5s with a DB triplet for time to follow.

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!