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Coaching and Community in the Nation's Capital

Lift smarter; work harder; get stronger. Proven.
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Since 2005, when we opened our doors as Washington, D.C.’s first-ever CrossFit affiliate, CrossFit DC has provided the coaching and community to meet the needs of everyone from absolute beginners to competitive athletes.

On any given day, a workout at CrossFit DC may feature Olympic weightlifting, sprinting, gymnastics, calisthenics, core conditioning — or all of the above. No workout is ever the same. What all of our classes do have in common, however, is an emphasis on functional strength, creative conditioning, and skill development for all levels.

At CrossFit DC, every challenge comes with a purpose. Our focus is technique, progression, and quality movement. We prioritize proficiency first, then consistency, and then intensity. We strive to help our members make progress not just in the short term, but throughout their long-term pursuits of fitness.

Above all, we take pride in fostering a community that is second to none: fun, encouraging, passionate, inspiring, and as diverse and dynamic as the city itself. All are welcome. All we ask is a positive attitude and a desire to better yourself.

 

Recent Workouts

Saturday, 4/18

IMG_6747

Warm-Up
3 Rounds of
10 Reverse Hand Position Spider Lunges
10 Dead Bugs
10 Alt Samson Lunges
10 Squats

then,

1 Min Standing Band Lat/Tri stretch/side
1 Min Death stretch/side

Strength – Front Rack Lunge (20 Min)
- – Prep – -
10 w/ bar, 6, 6

- – […]

Friday, 4/17

IMG_7195

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Band Good Mornings
15 Jumping Jacks
5 Band Pull apart Complex
10 Alt Single leg Bird pickers

then,

2 Rounds of
10 Front Leg Swings/side
10 Alt Knee to Chest Hugs
10 Side Leg Swings/side
5 Kip Swings

Met-Con – “Helen”
3 […]

Thursday, 4/16

 

Warm-Up
2 Rounds of
6 Wrist Circles/direction
6 Arm Circles/direction
6 Over-Under Scap Touches

then,

2 rounds of
6 Superman
6 Scorpion (Prone)
6 Spider Lunge (side)

Strength – Snatch (30min)
- – Prep Sets – – 
3 x 2 Lo-Hang Snatch High Pull* + 2 Hi-Hang Power Snatch + 4 OHS
* start with bar just below the […]

Wednesday, 4/15

IMG_7167

Warm-Up
3 Rounds of
4 Alt-T Push-ups
8 Squats
4 Quadruped Extension with Rotation/ side
8 Supine Scorpion
4 Jump Squats

Strength – Push Press (30 min)
- – Prep – -
1 x 10 strict press w/ bar, 5-3-3

- – Work – -
4 x 5 […]