23270129_931441633674679_1412142534957252285_o

Monday, 11/13: Shoulder-to-Overhead Complex & Metcon
Tuesday, 11/14: AMRAP – Power Cleans, Bastards, Box Jumps, Toes-to-Bars, Deadlifts, and Ab Mat Sit Ups
Wednesday, 11/15: Pause Front Squats & 6 Round Finisher
Thursday, 11/16: 5 Rounds :30 Work/:30 Rest – DB Push Press, Box Jumps, KB Swings, and Burpees
Friday, 11/17: 5 Rounds Work – Turkish Get Ups and Unbroken Pull Ups & 3 Rounds NFT Finisher
Saturday, 11/18: Clean & Partner Metcon
Sunday, 11/19: Romanian Deadlift & Team Metcon

Upcoming Event:

 – CrossFit DC 12th Anniversary Party, 11/17, 6PM  @ U Street Location

Food and drinks will be served!

Reminder:

– NO EVENING CLASSES, 11/17 @ both H and U Street Locations

Last class at H Street: 12pm Crossfit; last class at U Street: 1pm Open Gym

Leave a Reply

Your email address will not be published. Required fields are marked *

Please answer this simple question to proven you are human. *