Hey Old Cityzens!
What a weekend! Oh man! We had NINE teams reppin’ Old City at the DC Throwdown on Saturday, and they all just f*&*cking CRUSHED IT!! Rachel and Kayla took home third place in the women’s scaled division (even without doing the final workout!) and Mike F and Chris B placed 2nd in the old men’s division. Congrats to all for even signing up and stepping out on the competition floor. And thanks to everyone who when out there to cheer them on.
Still feeling competitive?? COOL! SuperFit DC will be at CrossFit Lorton on Saturday, October 5th. That’s just under 4 weeks away. And like DC Throwdown, these are 2-person teams with Rx, novice, and masters divisions. You can go MM, FF, or even MF in each division. Coach Katie and I (Coach Jen) will be flexing our muscles in the old ladies division. Didn’t realize we’re old, eh? Yep.. *sigh*
Feeling competitive, but not *that* competitive? No worries! We’ve got the CrossFit Open starting up Thursday, October 10th. The 5 week Open *could be* your ticket to the CrossFit Games in 2020.
Even before then, this weekend we’re doing a CrossFit Total on Saturday, September 14th. Test your 1RM on back squat, bench press (or strict press!), and deadlift. This will happen at 1pm after open gym.
And even BEFORE then, we have the benchmark workout “Fran” coming up on Friday! Hot damn!! So much going on the next few weeks!!
More announcements to be shared, but I will direct you to the newsletter from September 1st (check your email!) and save the rest for next Sunday’s post.
Right now, let’s see what’s coming up this week.
Monday – Push press for 10, then single DB triplet AMRAP ascending ladder.. so many things!!
Tuesday – odd object heavy carry plus a couplet with a run cash in/cash out.
Wednesday – September 11th fire fighter tribute WOD. We did this workout 2 years ago.
Thursday – Double strength day of hang snatches and weighted pull ups.
Friday – “Fran” followed by some built in EMOM time for skill work. That is, if you’re not suffering from post-wod “Fran lung/cough”.
Saturday – Deadlift for 5, followed by another DB workout, this time using 2, with some pressing and step ups.
Sunday – Open gym + Gainz club + HeroWOD + yoga.
Let’s have another great week!
-Jen
