Blog
April 9, 2019
To accommodate our MACC guests and volunteer staff in the next few days, we have additional Open Gym times for both H and U Street locations: Wednesday, April 10th:2-4pm, U Street2-4:30pm, H Street Thursday, April 11th:9am-12, U Street2-4pm, U Street2-4:30pm, H Street Friday, April 12th:8am-12, U Street2-4pm, U Street2-4:30pm, H […]
April 8, 2019
The Mid-Atlantic CrossFit Championships (MACC) will be held this weekend (April 12th – 14th) in Washington DC. As a sanctioned event, some of the best CrossFit Athletes in the world will compete for a chance to earn an invitation to the 2019 CrossFit Games in Madison, Wisconsin. We want you […]
April 8, 2019
Warm Up3 Rounds6 Dolphin Push Ups6 Rolling Split Straddles6 Alt T Push Ups6 Hanging Scap Retractions SkillHandstand Drills (15 Min)5 Rounds1 Wall Walk+ Hold near max time*10 Hollow Raises10 Arch Raises10 Band Pull Aparts Met ConFor Time (15 Min Cap)50 Pull Ups50 DB Single Arm DB Push Press (switch hands every 5 […]
April 7, 2019
Warm Up3 Rounds15 Band Good Mornings10 Alt Samson Lunges15 Jumping Jacks10 Jump Squats Met Con4 Rounds of 1:30 work/:30 RestA)Bike for Max CalsB)15 Burpees, 21 Ab Mat Sit Ups, rest remainder of 1:30C) Row for Max CalsD)21 KB Swings, Plank Hold remainder of 1:30
April 7, 2019
Monday, 4/8: Max Effort Met Con – Bike, Burpees, Ab Mat Sit Ups, Row, KB Swings, and Plank HoldTuesday, 4/9: Gymnastic Skill Drill & Met Con – Pull Ups, Single Arm DB Push Press, Push Ups, and Alt DB SnatchWednesday, 4/10: Deadlift & Met Con – Deadlifts and Max Double UndersThursday, […]
April 6, 2019
Warm Up3 Rounds8 Pause Squats8 Spider Lunges8 Alt Samson Lunges8 Alt Dead Bugs 1 Min Squat Hold1 Min Single Leg Flexion/side1 Min Squat Hold StrengthPause Back Squat (30 Min)Prep: 1×10 w/bar, 3×4 working upWork: 4×6 at same weight Met Con3 Rounds2 Minutes Max DB Box Step Overs (M:70/55/45, W:55/40/30)2 Minutes […]
April 5, 2019
Warm Up3 Rounds6 Squat to Bootstrappers12 Jump Squats 6 Rev Hand Spider Lunges12 Mountain Climbers6 Plank to Squat12 Jumping Jacks Prep:1×3 Hang Hi Pull+3 Hang Power Cleans+3 Strict Press (bar)3×3 Hang Power Clean and Jerk working up Team Met ConIn teams of 3*6 Rounds each-Run 400 M-Burpees (5,10,15,15,10,5)Then Max reps Hang […]
April 4, 2019
Warm Up3 Rounds6 Dolphin Push ups6 Alt T push ups6 Pause Hip Bridges6 Squat to Bootstrappers StrengthClose Grip Bench Press (25 Min)Prep: 1×10 w/bar, 3×5 working upWork:4×5 at same weight Met Con3 Rounds for time (12 Min Cap)45 Squats30 Alt DB Snatch15 Push Ups MobilityStanding Pec Stretch 1Min/sideOH Band Stretch 1 Min/side
April 3, 2019
Warm Up3 Rounds6 Hanging Scap Retractions12 OH Band Pull Aparts6 Squat to Bootstrappers12 Band Curls Pull Up BaselineMax Strict Pull Ups in 3 MinutesScale to:– Timed hold with chin over the bar– Max strict Single Band Pull Ups AMRAP 12 Minutes6 Toes to Bar9 DB Hang Power Cleans (M:50/40/30s, W:35/25/15s)12 Alt DB […]