January 14, 2018
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Programming Preview: Week of 1/15

Monday, 1/15: Met Con – Wall Balls, Push Ups, Box Jumps, DB Push Press, and Burpees Tuesday, 1/16: Death by Pull Ups & 3 Round NFT Wednesday, 1/17: AMRAP – Barbell Complex, Box Jumps, T2Bs, and Burpees Thursday, 1/18: Front Squats & 3 Round NFT Friday, 1/19:  Met Con – Assault Bike, Alt DB […]
December 4, 2017
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Crossfit DC Holiday Schedule 2017

Christmas Friday, 12/22: 6am-2pm, no PM classes Saturday, 12/23: 9am-2 pm, 10am and 11am CF, 12-2 Open gym. No noon class or Intros Sunday, 12/24: 9am-1 pm 10 am class, 11:30-1 Open Gym (no 11:30, Bootcamp or Yoga) Monday, 12/25: CLOSED Tuesday, 12/26: noon class, 1-2 Open Gym Wednesday, 12/27: Back […]
December 3, 2017
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Programming Preview: Week of 12/4

Monday, 12/4: Clean & AMRAP Tuesday, 12/5: Met Con – Thrusters, Double Unders, Burpee Box Jump Overs, Toes-to-Bar Wednesday, 12/6: Front Squats & Met Con Thursday, 12/7: Push Press & 75-second Work for 15 minutes Friday, 12/8: Met Con – Row, Box Jumps, Wall Balls, Alt OH Plate Lunges, and Max Burpees Saturday, 12/9: Snatch […]
November 26, 2017
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Programming Preview: Week of 11/27

Monday, 11/27: Met Con – Burpees, KB Swings, Box Jumps, Toes-to-Bar, DB Hang Squat Cleans, DB Push Press Tuesday, 11/28: Snatch Balance & Met Con Wednesday, 11/29: Death by Pull Ups & 3 Round Finisher NFT Thursday, 11/30: Pause Front Squats & EMOM Friday, 12/1: Handstand Walk Skill Progression & AMRAP Saturday, 12/2: Deadlift […]
November 19, 2017
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Programming Preview: Week of 11/20

Monday, 11/20: 8-Minute Work – Pull Ups, Burpee Box Jumps, DB Thrusters, Double Unders Tuesday, 11/21: 24-Minute EMOM & 3 Rounds NFT Finisher Wednesday, 11/22: Deadlift & Met Con Thanksgiving, 11/23: “Monti + Angie” Friday, 11/24: 3 Rounds AMRAP Work Saturday, 11/25: Pause Front Squats & Team Met Con Sunday, 11/26: TBD […]
November 8, 2017
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Thursday, 11/9

Warm Up 2x 5 Squats+ High knees out/walk back 2x 5 Jump Squats+ Bounding 4x 2 Plank to Squat+Carioca (L,R,L,R) 1x Suicide Sprint (no burpees) Work In Teams of 3 (30 Minute cap) Row/ Burpee Suicide Sprint* 6 Cals/ 1 BSS 12 Cals/2 BSS 18 Cals/ 3 BSS 24 Cals/ […]
November 5, 2017
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Programming Preview: Week of 11/6

Monday, 11/6: 5 RFT – Hang Power Clean, Push ups, Shoulder-to-Overhead, Pull ups Tuesday, 11/7: Pause Front Squat & Metcon Wednesday, 11/8: EMOM – Handstand Push ups, Hollow Rocks, Double Unders, & Jerk Complex Thursday, 11/9: Teams of 3 – Burpee Suicide Sprints Friday, 11/10: “Wade” Workout Saturday, 11/11: Deadlift & Metcon Sunday, 11/12: Ring Muscle […]
October 29, 2017
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Programming Preview: Week of 10/30

Monday, 10/30: Metcon – Pull ups, Box Jumps, DB Power Clean & Jerk Tuesday, 10/31: Hang Snatch & Core Conditioning Wednesday, 11/1: Good Mornings & Metcon – Deadlift, Double Unders Thursday, 11/2: EMOM – Burpees and Squats, Thruster, & Metcon Friday, 11/3: Work – Every 3 minutes for 36 minutes – Row, KB […]
October 22, 2017
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Programming Preview: Week of 10/23

Monday, 10/23: Floor Press & Accessory Work Tuesday, 10/24: Front Squat Partner Metcon Wednesday, 10/25: Kipping Progression & EMOM Thursday, 10/26: Every 9 minutes Work – Row, Burpees, DB Snatch, Wall Ball Friday, 10/27: Deadlift & Metcon Saturday, 10/28: Push Press & AMRAP Sunday, 10/29: Back Squat & NFT Finisher