December 23, 2007

Crossfit DC’s Nightmare before Christmas! Happy Holidays! Hope your sore! . .
December 16, 2007

Sunday morning workout: 5 rounds, done for max reps: 1 minute deadlifts1 minute DB thrusters1 minute box jumps1 minute rest Then we used Coach Burgners “finisher”, a minute of as many jump squats with the bar as possible. Steve O hit 50 to win the challenge. Finally, we finished with […]
December 14, 2007

Today Joe and I exchanged several emails, and he sent me a spreadsheet his training partner had put together of all their workouts. Now, these guys are the driving force behind CrossFit at the Pentagon gym, and they are great representatives. Many of the workouts they have are brutal. Sometimes […]
December 12, 2007

Tuesday evening was time to get under the bar. Heavy barbell work is an essential aspect of CrossFit, and we will be doing a lot more in the future. Getting that started was the “BEAR” complex. We did seven reps without putting down the bar, and tried to increase weight […]
December 11, 2007

Elements Class this Sunday at 9am. Take both classes for twenty dollars or one class for fifteen.It’s a great opportunity to work on form. Form is something everyone can work on! This week one skill we will work on will be our rack and front squat. See you there! . […]
December 10, 2007

The Furious 500Chaos style Like the Filthy Fifty, this workout is 50 reps of ten exercises, done for time.In this workout however, there is no order or organization, just a set amount of work to be done. Whatever strategy you want is OK, just put in the work. BOX JUMPSBURPEESAB […]
December 6, 2007

Class tonight at 6:30 PM. Please join CrossFitDC for our first Thursday session. . .
December 5, 2007

24 minutes of workTeams of 4Max rounds of: 10 pushups15 thrusters7 one arm KB swings each arm10 sandbag crescent swings A few people were kind enough to bring to my attention the fact that sandbag work can be less than pleasant. I couldn’t tell if Chris was really getting into […]
December 3, 2007

NEW CLASS STARTING THIS WEEK. THURSDAYS 6:30 PM @ BALANCE. Due to the facilities schedule, we can’t keep the same time as Tuesdays, but the earlier start may fit some schedules better. I hope to see a nice turnout! With an added class, I plan to work in more “skill” […]