March 8, 2017
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Thursday, 3/9

Warm Up 3 Rounds 15 Band Good mornings 10 Spider Lunges 15 Arch Rocks 10 Supine Scorpion Strength Deadlift (25 Min) Prep: 1×10 RDL w/ bar, 5-3-3 Working up Work: 4×3 at same weight Team Met Con In Teams of 3, follow the Leader style: Row 30 Cals 30 Alt […]
March 7, 2017
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Wednesday, 3/8

Warm Up 3 Rounds 3 Wall Walkers 6 PVC Dislocates 3 Rolling Split Straddles 6 Spider Lunge w/ Reach Up Skill Handstand Push Ups (15 Min) (all done to Ab Mat w/ hands on floor) Review set up: Head away from wall Hand placement in front of head to form […]
March 6, 2017
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Tuesday, 3/7

Warm Up 3 Rounds 6 Pause Squats 6 Reverse Hand Spider Lunges 6 Jump Squats 6 Arch Rocks (scale to Superman) Lift Clean (20 Min) Prep: 3×1 Hang Hi Pull+1 Hang Clean+ 1 Clean (from floor) Every 1:30 for 12 Min (8 Rounds) 1Hang Clean +1 Clean 3 Rounds of […]
March 5, 2017
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Monday, 3/6

Warm Up 3 rounds 10 Spider Lunges 5 Hanging Scap Retractions 10 squats 5 Plank to squat 1:30 Death Stretch/ side (:45 low/ :45 high) Met Con Working in 1 minute Intervals with 1 minute rest 50 KB swings (24/16) 40 Box Jumps (24/20) 30 Burpees 20 KB Goblet Squats […]
March 3, 2017
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Saturday & Sunday, 3/4-3/5

Met Con (Saturday at H St, Sunday at 14th St) Warm Up 3 Rounds 4 Hanging Scap Retractions 8 Rev Hand Spider Lunges 4 Hips to wall 8 Alt Samson Lunges 1 Min Single Leg Flexion/side Prep 2×4 Kip Swings+4 DB Hang Cleans+ 4 DB lunges (light/ working weight) Met […]
March 2, 2017
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Friday, 3/3

Warm Up 3 Rounds 5 Squat to Boot Strappers 10 Spider Lunges 15 Band Good Mornings 5 Dolphin Push Ups 10 Band Pull Aparts 15 Jumping Jacks Met Con 6 Rounds :40 Row for max Calories :20 Rest :40 KB swings :20 Rest :40 Push Ups :20 Rest :40 OH […]
March 1, 2017
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Thursday, 3/2

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Supine Scorpions 5 Squat to Boot strappers 10 Alt Single Leg Bird Pickers Skill Toes to Bar Met Con Prep: 2×3 Hang Hi Pull+ 3 2 Hang Power Cleans 2×3 Power Cleans 5 Rounds :30 Power Cleans (M:155/135/115/95, W:103/93/73/63) :15 Rest […]
March 1, 2017
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Athlete Spotlight: Jaime L. & Matt N.

Some pundits like to slice and dice our community into 14th Streeters and H Streeters. But we’ve got news for them. Some of us pledge allegiance to both locations. Meet Jaime L. and Matt N. — dedicated CFDCers who lift heavy, move fast, and work hard at both gyms, depending […]
February 28, 2017
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Wednesday, 3/1

Warm Up 3 Rounds 5 Pause Squats 10 Band Good Mornings 5 Jump Squats 10 Alt Samson Lunges 1 Minute Single Leg Flexion/ side Strength Pause Back Squat* (25 Min) Prep: 1×10 w/ bar, 3×5 working up Work: 3×5 at same weight *two count pause at bottom, use a weight […]