May 29, 2017
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Reminiscing about our time on 14th St…

To our CrossFit DC Family, Visitors and the Greater DC Fitness and CrossFit communities, Although we will miss our spot on the 14th St Corridor of Northwest DC, our new location at 1507 U will surely impress! All of the members and staff at CrossFit DC have truly create something […]
May 28, 2017
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Monday, 5/29: Happy Memorial Day, Everyone!

Warm Up 4 Rounds of 20 Jumping Jacks 5 Hanging Scap retractions 20 Mountain Climbers 5 Squat to Bootrapper 20 High knees in place 5 Dolphin Pushups 1 Minute Single Leg Flexion w/ ER each side 1 Minute Standing Calf Stretch (:30/:30 Straight leg/ bent knee) each side Met Con […]
May 27, 2017
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Sunday, 5/28

Warm Up 3 Rounds 10 Pause Squats 15 Band Good Mornings 10 Alt Dead Bugs 3-2-1 Lateral Squat Walk Strength: Back Squat Prep: 1×10 w/bar, 3×5 working up Work: 8-8-6-6 Team Met Con (teams of 4) Row 5000 M Switch person on rower every minute On the minute everyone not […]
May 27, 2017
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Saturday, 5/27

Warm Up 3 Rounds 6 PVC Dislocates 6 PVC OHS 6 Spider Lunges 6 Jump Squats Strength Snatch (30 min) Prep: 3x 2 Hang Hi Pulls+ 2 Hang Power Snatch+ 4 OHS 3x 1 Hang Power Snatch+ 1 Hi Pull (from floor)+2 Snatches Work: 6×1 Snatch+ 1 Hang Squat Snatch […]
May 26, 2017
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New Space: June 1, 2017

CFDC Community, CrossFit DC has a few exciting announcements! First off, we know you all are eagerly awaiting news about our new location and we are ready to announce that our new space at 1507 U St NW will open on June 1, 2017! We will be opening with the same schedule so you can […]
May 25, 2017
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Friday, 5/26

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Spider Lunges 5 Plank to Squat 10 Band Pull Aparts Met Con 6 Rounds :30 Max Reps at each station/:30 Rest Row Burpees Ab Mat Sit Ups DB Thrusters Toes to Bar Mobility 1 Min Standing Calf Stretch/side 1 Min Single […]
May 24, 2017
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Thursday, 5/25

Warm Up 3 Rounds 10 Pause Squats 5 PVC Dislocates 10 PVC OHS 5 Band Scarecrow Strength Overhead Squat (30 min) Prep: 1×10 w/bar, 3×3 working up Work: OHS 10-8-6-4-2 Met Con 3 Rounds 7 Single DB OHS (L) 7 V-Ups 7 Single DB OHS (R) 14 Spider Planks (7/side)
May 23, 2017
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Wednesday, 5/24

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Spider Lunges 5 Plank to Squat 10 Band Good Mornings Met Con Prep: 1x 5 Kip Swings+ 5 Russian KB Swings+ 10 Alt Dead Bugs 1x 5 Kip Swings+ 5 OH KB Swings+ 5 Hollow Rocks 5 Rounds, starting every 7 […]
May 22, 2017
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Tuesday, 5/23

Warm Up 3 Rounds 6 Pause Squats 6 Squat to Bootstrappers 6 Rev Hand Spider Lunges 6 Jump Squats Strength Prep (12 min): 2×2 Hang Hi Pull+2 Hang Power Cleans+4 Front Squats 4x 1 Hang Squat Clean+1 Squat Clean working up Work: Every 1:30 for 12 minutes (8 rounds) 1 […]