March 20, 2015

Friday & Saturday – 15.4 Prep & Mobility (non-class)

Warm-Up 2 round of 10 forward arm circles 8 lunge & twist (twist in the direction of the front knee) 6 wide stance squats (feet outside shoulder width) then, 2 rounds of 10 backward arm circles 8 lunge & lean (lean laterally in the direction of the front knee) 6 squats […]
March 13, 2015

Friday, 3/13 – 15.3 Prep & Mobility

Warm-Up 1 round of 10 forward wrist rolls/side 10 forward arm circles 20 bunny hops 10 backward wrist rolls/side 10 backward arm circles 20 bunny hops 10 reverse hand spider lunges 10 cross chest arm swings (alternate which arm is over top each rep)* 20 bunny hops then, 2 rounds […]
February 22, 2015

The 2015 CrossFit Games Open at CrossFit DC – Part 3

The 2015 CrossFit Games Open at CrossFit DC – Part 3 Wherein we explain the WHEN and WHERE of how the Open will work at CFDC So, after reading our first post about WHAT the Open is and HOW to sign-up for it, and our last post about WHY everyone at […]
February 16, 2015

The 2015 CrossFit Games Open at CrossFit DC – Part 2

The 2015 CrossFit Games Open at CrossFit DC – Part 2 Wherein we explain WHY everyone at CrossFit DC should participate in the Open! In our last post about the 2015 CrossFit Games Open, we focused primarily on what the Open is and how you can sign up to participate. […]
February 10, 2015

The 2015 CrossFit Games Open at CrossFit DC – Part 1

The 2015 CrossFit Games Open at CrossFit DC – Part 1 Wherein we explain WHAT the Open is and HOW to sign up for it. Maybe, just maybe, you’ve happened to see a few of our recent Facebook posts with insight from a few of CFDC’s members about why they […]
January 27, 2015

Happy Hour – Friday, January 30th

Hey all, quick heads up on this Friday’s Happy Hour: This Friday, January 30th, from 8-9pm, at 14th St, with free beer, wine and chips (guaranteed non-Paleo!) With Special Guests: our new Elements Grads! Just an off the cuff opportunity to come and mingle with your fellow gymmates, including some of […]
January 13, 2015

CFDC Athlete Spotlight: Rahul K.

When Rahul K. started Elements with us at 14th Street in November 2013, he was just looking for a way to get in shape before the biggest day of his life.  As it turns out, though, he didn’t just find a new workout routine at CrossFit DC — he found a […]
November 27, 2014

Thursday, 11/27

Happy Thanksgiving! In keeping with CFDC tradition, we give to you the fourth iteration of our Thanksgiving “Hero & a Girl” workout, guaranteed to make you feel as if you earned that extra serving today! Introducing our Hero and Girl for 2014’s workout: Klepto & Helen “Klepto” = Four rounds […]
November 18, 2014

CFDC Athlete Spotlight: Dian S.

When Dian S. walked into her first CrossFit DC class four and a half years ago, she found a small, motley crew gathered in a cramped studio space.  Since then, our community (not to mention training space) has grown by leaps and bounds. But some things haven’t changed at all, […]