February 22, 2018
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The Open 2018: To Register or Not to Register…

Many of you, especially those who are newer to CrossFit or those who feel like they may not “be good enough” are questioning whether or not to register for the 2018 CrossFit Open. Member and social media guru, Katherine B, gives her take on doing the Open. Give it a […]
February 22, 2018
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Friday, 2/24

Warm Up 3 Rounds 4 Hanging Scap Retractions 8 Spider Lunges 4 Alt T Push Ups 8 Alt Samson Lunges 4 Plank to Squat Prep: 2×3-5 Kip Swings+ 3 DB Hang Clean & Jerk/side (light/working weight) 1×3 Toes to Bar (or scaled option) Met Con AMRAP 20 Minutes 8 Toes […]
February 21, 2018
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Thursday, 2/22

Warm Up 3 Rounds 15 Band Good Mornings 10 Alt Bird Dogs 15 Mountain Climbers 5 Squat to Bootstrappers Met Con 2 rounds In 3 Minutes: Bike 30/20 Cals (under 2:00), Handstand hold remaining time Rest 3 Minutes In 3 Minutes: Row 30/20 Cals (under 2:00), Plank hold remaining time […]
February 20, 2018
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Wednesday, 2/21

Warm Up 3 Rounds 6 PVC Dislocates 6 Rev Hand Spider Lunges 6 Jump Squats 6 Alt T Push Ups Prep: 1×3 Hang Hi Pull+3 Hang Power Snatch (bar only) + 30 Single Skips 1×3 Hang Power Clean & Jerk (bar only) + 30 Single Skips 1×3 Hang Power Snatch […]
February 19, 2018
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The Open at CrossFit DC

The CrossFit Open: the what and the why I hope you all are getting as excited for the 2018 CrossFit Open as our team is! For those of you who don’t know what the Open is, it’s the first stage of the CrossFit Games. The Open is comprised of 5 workouts – […]
February 19, 2018
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Tuesday, 2/20

Warm Up 3 Rounds 12 Squats* (Pause/Standard/Jumping) 6 Rev Hand Spider Lunges 12 Alt Dead Bugs 6 Squat to Bootstrappers 1:30 Death stretch/side (:45 low/:45 high) Strength Front Squat (25 min) Prep: 1×10 w/bar, 3×3 working up Work: 4×2 at same weight (~85% 1 RM, or could do reps) Met […]
February 18, 2018
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Monday, 2/19

Warm Up 3 Rounds 15 Jumping Jacks 5 Hanging Scap Retractions 15 Mountain Climbers 5 Plank to Squat Prep: 1×3 Kip Swings+6 DB Snatch (light) 1×3 Kip Swings+6 DB Snatch (working weight) 1×3 Pull Ups (or scaled version) Met Con (30 Min Cap) 15 Burpees 30 Pull Ups* 15 Burpees […]
February 18, 2018
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Programming Preview: Week of 2/19

Monday, 2/19: Met Con – Burpees, Pull Ups, DB Snatches, and Push Ups Tuesday, 2/20: Front Squat & Met Con – Wall Balls, Box Jumps, and Core Strengthening Wednesday, 2/21: AMRAP – Hang Power Snatch, Double Unders, Hang Power Clean & Jerks, and Ab Mat Sit Ups Thursday, 2/22: Met Con – Assault Bike, Rowing, […]
February 17, 2018
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Sunday, 2/18

Warm Up 3 Rounds 10 Pause Squats 15 Band Good Mornings 10 Alt Dead Bugs 3-2-1 Band X Walk 1 Min Squat Hold 1 Min Single Leg Flexion/side 1 Min Squat Hold Strength Back Squat (30 Min) Prep: 1×10 w/ bar, 4×3 working up Work: 4×3 at same weight (~80% […]