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September 16, 2018
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Rx+ Open Gym Programming: Week of 9/17

Rx+ Open Gym Programming Choose two per training session. Prioritize Strength and Gymnastics work then Conditioning second. Strength Snatch Pull + Snatch (1+1) work up to a heavy single then 3 x 1 Snatch @ same weight Conditioning 3 RFT 400 m run 50′ DB FR Lunge (2×50/35) 5/3 Bar […]
July 9, 2018
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Tuesday, 7/10

Warm Up 3 Rounds 6 PVC Dislocates 6 PVC Pause OHS 6 OH Band Pull Aparts 6 Jump Squats Strength Snatch (25 Min) Prep: 2×1 Three position Pause Extension + 2 Hang Hi Pull + 2 Hang Power Snatch + 2 OHS 2×1 Hang Squat Snatch + 1 Snatch (from […]
June 24, 2018
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Programming Preview: Week of 6/25

Monday, 6/25: Met Con – Hang Power Cleans, Deadlifts, Push Ups, and Ab Mat Sit Ups Tuesday, 6/26: Front Squats & 3 Round NFT Wednesday, 6/27: Jerk Complex & Partner Met Con – Alt DB Snatches and Double Unders Thursday, 6/28: Good Mornings & Met Con – Active Hold Friday, 6/29: Met Con – […]
June 6, 2018
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Thursday, 6/7

Warm Up 3 Rounds 12 Alt Samson Lunges 3 Inchworm to Plank in place 12 Band Good Mornings 3 Rolling Split Straddles Strength Deadlift (30 Min) Prep: 1×10 RDL w/bar, 3-4×3 working up Work: 6×3 at same weight 3 Rounds NFT 5 Toe in Ring Pike Ups 10 Single Leg […]
June 3, 2018
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Monday, 6/4

Warm Up 3 Rounds 6 PVC Dislocates 6 Reverse Hand Spider Lunges 6 Alt T Push Ups 6 Jump Squats Strength Push Press/Jerk Complex (30 min) Footwork prep (unweighted): 3-5 tiptoes to Power Position 3-5 tiptoes to Power Position w/ punch up Prep: 1×3 Push Press+3 Power Jerk (bar only) […]
April 30, 2018
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Member Spotlight: Christine S.

Member Spotlight: Christine S, H Streeter Feeding DC donuts by day and CrossFitter by night, Christine’s shop, District Doughnut, was voted best doughnut shop in DC…again! Despite the long days at work, she has managed to get in to workout with us regularly for nearly two years already. learn more […]
April 1, 2018
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Monday, 4/2

Warm Up 3 Rounds 5 Push Ups 10 Band Pull Aparts 5 Plank to Squat 10 Alt Samson Lunges Strength Bench Press (30 min) Prep:1×10 w/bar, 3×5 working up Work: 4×8 at same weight Follow each work set with 8-10 single arm DB Rows/side AHAP Met Con AMRAP 10 Minutes […]
March 5, 2018
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Tuesday, 3/6

Warm Up 3 Rounds 10 Squats (pause/regular/jumping) 20 Jumping Jacks 10 Alt Bird Dogs 20 Mountain climbers 1 Min Death Stretch/side 1 Min Band super Front rack/side Strength Thruster (25 Min) Prep:1×10 w/bar, 3×5 working up Work: 10-8-6-4-2 working up Met Con 60 Wall Ball 90 Double Unders 30 Thrusters […]
February 12, 2018
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Tuesday, 2/13

Warm Up 3 Rounds 8 Pause Squats 8 Alt Bird Dogs 8 Alt Samson Lunges 1 Min Band Super Front Rack Stretch/ side 1 Min Death Stretch/side Strength Clean (25 Min) Prep: 2 Hang Hi Pulls+ 2 Hang Power Clean 3×2 Power Cleans working up Work: 4×2 Squat Cleans working […]