February 6, 2018
23215811_931450147007161_459392885501842920_o

Wednesday, 2/7

Warm Up 3 Rounds 12 Alt Samson Lunges 6 Rev Hand Spider Lunges 12 Alt Bird Dogs 6 Hips to Wall 1 Min Single Leg Flexion/side Strength Front Rack Lunges (25 min) Prep: 1×10 w/ bar, 3×6 working up Work: 12-10-8-6 working up 3 Rounds NFT 5 Toe in Ring […]
February 5, 2018
14882288_731613406990837_4774797739060021376_o

Tuesday, 2/6

Warm Up 2 Rounds 12 Squats 6 Squat to Bootrappers 12 Band Good Mornings 6 Alt T Push ups Prep (8 min) 1×3 Hang Hi Pulls+3 Hang Power Cleans+3 Strict Press (bar only) 1×3 Hang Power Cleans+3 Push Press (light) 2×3 Clean and Jerk (working up) EMOM 16 Min A) […]
February 4, 2018
714733C1-B5B2-49C3-BA54-7F34F972A1DC

Monday, 2/5

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Alt T Push Ups 6 Squats to Bootstrappers 6 Pillar to Plank Prep: 1×3 Kip Swings+ 6 Alt DB Snatch (light) 1×3 Kip Swings+ 6 Alt DB Snatch (working weight) 1×3 Pull Ups (or scaled option) Met Con Every 4 Minutes […]
February 4, 2018
27788207_976176162534559_2844224729533973053_o

Programming Preview: Week of 2/5

Monday, 2/5: Met Con – Pull Ups, DB Snatches, and Push Ups Tuesday, 2/6: EMOM & Grace Wednesday, 2/7: Front Rack Lunges Thursday, 2/8: HSPU Friday, 2/9:  Met Con – Assault Bike, T2B, and Double Unders Saturday, 2/10: Squat Clean & Muscle Up Ladder Sunday, 2/11: Deadlift & Team Met Con
February 3, 2018
17834060_821167534702090_4606112547835585212_o

Sunday, 2/4

Warm Up 3 Rounds 10 Pause Squats 10 Alt Bird Dogs 10 Alt Samson Lunges 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, 3×5 working up Work: 3×5 at same weight (~75% […]
February 2, 2018
17239912_805727506246093_4296619452843999706_o

Saturday, 2/3

Warm Up 3 Rounds 6 PVC Dislocates 6 Alt Bird Dogs 6 Plank to squat 6 Jump Squats Strength Snatch (25 min) Prep: 3×3 Power Position Power Snatch 2×3 Power Position to Low Hang Power Snatch 2×3 Pause in Power Position Power Snatch Met Con Every 1:30 for 4 Rounds […]
February 1, 2018
19222797_858583524293824_4188924581108283573_o

Friday, 2/2

Warm Up 3 Rounds 20 Jumping Jacks 15 Band Good Mornings 10 Spider Lunges 5 Hanging Scap Retractions Met Con (30 Min Cap) 3 Rounds: 5 Pull Ups 10 Push Ups 15 Squats 1 Minute Rest 3 Rounds: 10 KB Swings 20 Ab Mat Sit Ups 30 Double Unders (scale […]
February 1, 2018
Screen Shot 2018-02-01 at 1.45.13 PM

Member Spotlight: Marissa W.

Marissa has been with a regular with us, frequenting evening classes at U St for the last 6 months. However, Marissa’s journey with CrossFit began long before moving to DC. We couldn’t be happier that you wandered your way through our doors and we’re so proud to have you as […]
January 31, 2018
17854694_821186261366884_8074372852814821665_o

Thursday, 2/1

Warm Up 2 Rounds 20’ Walking Lunge and Twist 5 Hips to Wall 20’ Broad Jumps 5 Plank to Squat 1x Row 12 Cals+ 3 Burpees+6 Step Ups+ 4 Sandbag Cleans (light) 1x Row 12 Cals+ 3 Burpee Box Jump overs+ 2 Sandbag Cleans (medium) Met Con Every 6 Min […]