Contact Us Now!

Coaching and Community in the Nation's Capital

Lift smarter; work harder; get stronger. Proven.
Contact Us Now!

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 fosteringĀ 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 andĀ a desire to better yourself.

 

Recent Workouts

Wednesday, 4/1

IMG_6877

Warm-Up
3 Rounds of
10 Pause Squats
5 Dead Bugs/side
10 Reverse Hand Spider Lunges
5 Plank to Squat

then,

1 Minute Standing Band Lat/Tri stretch/ Side

Strength – Front Squat (25 Min)
- – Prep – -
1 x 10 w/ bar, 5, 5

- – Work […]

Tuesday, 3/31

IMG_6085

Warm-Up
5 Rounds of
1 Inchworm in Place
2 Spider Lunge w/ Reach up on Both Sides
3 Hanging Scap Retractions (scale up to kip swings in rounds 4&5)
4 Alt-T Push-ups

Met-Con
5 Rounds, 3 Minutes ON + 3 Minutes OFF, of
5 Pull-ups […]

Monday, 3/30

IMG_6268

Warm-Up
3 rounds of
5 Band Pull Apart Combo
10 Squats
5 Dolphin Push-up
10 Band Dislocates
5 Dead Bugs/side

then,

1 Min Death Stretch /side
1 Min OH Band Distraction/side

Strength – Press (30 Min)

- – Prep – -
Strict Press: 1 x 10 w/ bar, 5, […]

Sunday, 3/29

IMG_5148

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Supine Scorpion
5 Scap Pushups
10 Spider Lunges
5 Quadruped Ext & Rotation each side

Strength – Strict Chin Ups (25 Minutes)
Options are as follows:

  1. Weighted = 5-4-3-2-1 (prep w/ BW 5,3)
  2. Strict = 6 x Near […]