September 22, 2017
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Saturday, 9/23

Warm Up 3 Rounds 10 Pause Squats 10 Reverse Hand Spider Lunges 10 Jump Squats 10 Alt Dead Bugs 1 Min Band Super Front Rack Stretch/ side 1 Min Death Stretch/side Strength Clean Prep (12 Min) 2x 2 Hang Hi Pulls+ 2 Hang Power Clean+ 4 Front squats 2x 1 […]
September 21, 2017
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Friday, 9/22

Warm Up 3 Rounds 15 Jumping Jacks 10 Squats 15 Mountain Climbers 5 Plank to Squat Met Con Prep: 1×20 High knees in place+5 Front Squats+5 Strict Press (bar only) 1×10 Calf raise w/ negative/side+ 10 Thrusters (bar only) 1×20 High knees in place+5 Thrusters (light) 1×10 Calf raise w/ […]
September 20, 2017
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Thursday, 9/21

Warm Up 3 Rounds 10 Alt Samson Lunges 15 Band Good Mornings 10 Spider Lunges 15 Arch Rocks Strength Good Morning (25 Min) Prep: 1×10 w/ bar, 3×5 working up Work: 4×5 at same weight Accessory 3 Rounds NFT 10 Single Leg Hip bridges/side 20 DB RDL 10 Band Pallof […]
September 19, 2017
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Wednesday, 9/20

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Supine Scorpion 5 Quadruped Extension& Rotation/ side 10 Spider Lunges Prep 2 rounds 5 Toes to PVC (V-Up keeping arms straight) 10 Hollow Rocks 10 Arch Rocks 3 Rounds 3-5 Kip swings (work for maximum elevation with Straight arms) 3 Kip […]
September 19, 2017
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Smackdown 2017: The Essentials

Get ready… Get set… Saturday, October 14: the CrossFit DC Smackdown returns! Keep an eye out for the opening of team registration this week. A very, very close eye. Until then… Here’s what you need to know about CFDC’s annual intramural¬†team throwdown. By the numbers: Saturday 10/14, 9am-4pm at U […]
September 18, 2017
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Tuesday, 9/19

Warm Up 3 Rounds 5 Pause Squats 10 Rev Hand Spider Lunges 5 Jump Squats 10 Alt Dead Bugs 1:30 Death Stretch/side (:45 low/:45 high) Strength Front Squat (25 min) Prep: 1×5 w bar, 3×3 working up Work: 5-5-3-3-3 working up Met Con 4 Rounds for Time (12 Min Cap) […]
September 17, 2017
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Monday, 9/18/17

Warm-up 3 Rounds 2 Wall Walks 4 Alt T Push Ups 6 Band Pull Aparts 8 Alt Dead Bugs EMOM 8 Min (4 Rounds each) A) 10-20 Alt Shoulder Taps B) 5 Prone Plate Retract and Press Split Jerk (30 min) Prep: 1×5 strict press w/ bar 2×5 Push Press […]
September 17, 2017
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The Smackdown Returns!

The Smackdown is back! . The 2017 edition of CrossFit DC’s annual intramural throwdown returns Saturday, October 14, 9am to 4pm at U Street. Teams of 4 CFDCers (2 men; 2 women) will compete for the Smackdown title — and more importantly, a whole lot of only-at-CFDC fun along the […]
September 17, 2017
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Programming Preview: Week of 9/18

Announcements The Smackdown Registration goes live this week. Details: – One person per team to register. – Fee: $80/ team – Payment will be done in cash (envelopes to be provided at each location). – What’s the Smackdown, you say? It’s CFDC’s annual intra-gym competition! Each team consists of 2 […]