October 16, 2007

Tonights workout was a nod to the college football “BCS”, mostly due to Ohio St. bieng ranked #1. The session was comprised of 4 sectons, each scored. We did: “Jeremy” 21-15-9 of overhead squats (w/ PVC) and burpees. One set of max pullups. 5 minute Kettlebell Snatch set. Men using […]
October 14, 2007

We had a guest in town from Hyperfit USA. Feng was here on a break from school. So we though we would show her a fun time in the Nation’s Capital. Feng was the top scorer for HyperFit during Fight Gone Bad. Her outstanding score was 435. Watch out Russ! […]
October 10, 2007

One of our regulars asked me what to work on to get a better Fight Gone Bad score. Of course general conditioning, familiarity, efficiency of movement are all vital. Aside from doing FGB itself, I wanted to give the class a workout to mimic the feeling. Now, I liked the […]
October 7, 2007

Today’s Crossfit Elements class went well with our first two people who attended.warm up5 Dive bomber push-ups10 Superman’s10 V ups10 burpees Work out Tabata: 20 seconds work 10 seconds rest 8 rounds Tabata SquatsThe squat is at the foundation of so many Crossfit movements. It will be covered in most […]
October 4, 2007

No workout info today. Sadly, a college friend of mine was killed serving in the Army. Here is the info. To the Army, he was a hero. But to his family, Zach Tellier was a carpenter, a rock music fan and a “brave, loving, kind, generous” young man. He “cared […]
October 3, 2007

Crossfit DC places in top 20 for points in FBG! CrossFit DC our total was 3,544, High score by Russ Green 401, number of people we had on the team 14. Sweatshirts are in! I will send them in with Tom this week since I wont be in class.Nice Job […]
September 30, 2007

FIGHT GONE BAD!!! Class ARuss Greene 401Tom Brose 312Alex Lofgren 298Kyle Sutton 266Steve Opiyo 259Brian Wilson 257Joe Adams 253Ari Tiktin 215Ahmed 193John Frazer 188Chris Rutyna 186Reggie Wallace 183 Class BEwunike Akpan 280Kristy Salsbury 262Karen Douglas 258Aileen Chang 251Monica 231Maiko Davidson 217Allen Tarica 210Vanessa De Morode 202Maude Bauschard 177Jen Conlin 211 […]
September 26, 2007

Adrienne returns! Tuesdays workout was done in teams of two. Steve and Kyle completed 9 rounds of: 7 push jerks with 40lb DBs7 Swings with 32 kg KB7 Hang squat cleans with 95 Lbs John and Fred hit 6 rounds, Adrienne and Vanessa also got 6, (using 25 lb DBs, […]
September 24, 2007

Crossfit DC’s Elements or Intro Class:Starting Sunday the 7th of October we will have an Elements class at 9am. This class is help people learn the basics of Crossfit. You will work hard! You will also learn so much that when you make it to the 10am class your going […]