August 17, 2007

You think you can Jump Rope??!! If you have a jump rope that you like bring it to class this sunday! If anyone would like to come in at 9:30am and work on Hang power cleans Sunday before class I will be there! Also, I still have T-shirts in Large […]
August 12, 2007

Today At Crossfit DCWarm Up21-15-9 PVC pipe OHS or SquatsBurpees Then we moved on to a workout from Coach Rut’s Dumbbell MovesTen Rounds for timeDB Deadlifts L/R10 Push-upsThis little circuit was my idea of fun!!21-15-9ThrustersJen’s choiceSome people had KB swings, Push-ups on parallel barsSome Box Jumps or LungesOthers Jump to […]
August 6, 2007

Sunday, Sunday, Sunday!Started class with hang power clean skill work. Look to be doing this each week for the next month. Run20 swings20 highpulls20 squats with KbrunIn 15 mins how many rounds can you do? Run20 lunges10 pushups20 swingsRun15 minuets for rounds. . .
July 31, 2007

“The Clean”Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat. Hang clean = start from the hang position (above or below the knees), catch in the full squat position. Power clean = start from the floor, catch in a quarter or half […]
July 29, 2007

Mikes back!Steve is a beast! Nice Job! Tuba Steve with his Power and Strange ways of doing things. Tuba Steve comes to class ready to go crazy every week. It’s awesome and helps to get the class jumping!Lean mean Fred! Strong showing from the class today. Tons of PRs, and […]
July 26, 2007

Come ready for Crossfit Total this Sunday. To learn more about Crossfit total go to this link. ( will be out of the area for most of August. So I (Jen) will be running class. Somehow I’m off on Sundays for the whole month of August. I will post on […]
July 24, 2007

Challenge One: L-SitAdrienne 1:00Fred :37Steve O :36Brian :32Pat :19John:17 Challenge Two: 1/2 BW DB thrustersFred 21@50 Steve O 21@50Adrienne 15@30Brian 13@40Pat 9@50john 6@45Reggie 4@55 Challenge Three: Weighted PullupsSteve O +88Fred +70Reggie +53Brian +53Pat +35Adrienne +26 . .
July 22, 2007

Fight Gone Bad wall ball 12lb/9 ft.women, 20lb./10ft mensumo high pull 35 or 53 lb KB women, 70lb kb menbox jump 18″ women, 24″ menpush press 45lb women, 75lb. menrow calories Steve D 263 (rower hit 1885 cal per hour)Maiko 253 (amazing performance)Kristy 240Steve O 240Fred 224 (way off PR)Monica […]
July 19, 2007

This Saturday CFDCs own Christian Medina will be fighting a Muay Thai match in Reston VA. Fights start at 7 PM. More info is available at I’ll be working his corner, come support him and see all his hard training pay off. . .