September 19, 2007

Tuesdays warmup “Jeremy”21-15-9PVC Overhead SquatsBurpees Steve 2:19Kyle 4:20Brian 4:30Fred 4:39Pat 4:50John 5:10 Kayle and Winona did a modified 15-12-9 airsquat and burpee version for their first class. After working with Jerry Hill of CrossFit Challenge this last Saturday, I was motivated to work the Hang Squat Clean. This movement is […]
September 16, 2007

With the Fight Gone Bad fundraiser looming, todays workout was another metabolic meltdown. The focus was on keeping good alignment under pressure. Specifically, we wanted to make sure that the Sumo Deadlift High Pull was generated from the hips, with good straight posture, and followed the correct movement sequence. That […]
September 11, 2007

This coming Sunday I will start to take orders for the Sweatshirts. If your interested please bring me $35 to place the order. Last Sunday Tom came back to bring the pain, skill and mayhem! Warm Up: Tom had a list of exercises for the crew to choose from to […]
September 8, 2007

Why do you come to Crossfit DC? What brings you to Crossfit DC each week? What were you looking for when you found it? Has CFDC been what you thought it would be? Are we meeting your needs? Do you have goals that we should know about? What can we […]
September 2, 2007

This is the start of our CROSSFIT DC FBG TEAM! WE WANT YOU!! Go to the link on the right and join our team today!Man and Women will die for points! Fight Gone Crazy Jen Bad! “Just remember this: No one ever won the olive wreath with an impressive training […]
August 30, 2007

Hey Crew. Just some more details about the Fight Gone Bad event. 1. You don’t have to do the fundraising. You can just join our team so that your points count for Crossfit DC’s total. Our other local Crossfit Affiliates are getting ready to put up some awesome numbers so […]
August 26, 2007

NEWS….. NEWS…. NEWS!!!!!!!Crossfit DC has a fight Gone Bad Team! Please join the team and spread the word. I’ve not talked to Tom but I think we will do this on Sunday the 30Th unless otherwise notified!The link for this is in our link section on the right. I gave […]
August 26, 2007

The Crossfit DC Crew came and put-out today!Warm upSlam ball team work.Two people one ball 20 seconds person One 20 seconds person 2 four rounds.Same thing only 30 seconds P1 30 seconds P2 four rounds. Move on now to the workout…. 5X5Front SquatsOHSBurpeesHang power cleansSome people used the Oly bars […]
August 20, 2007

Jump if you love Turkish Get ups! We warmed up with a 100 jump ropes, 40 Squats and 10 Dive bomber push ups and 50 Jump Ropes. From there our small group move into form for TGU’s. Turkish Get ups and Jump Rope was the opener for Sundays class. 4TGU’s […]