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March 24, 2019

Programming Preview: Week fo 3/25

Monday, 3/25: EMOM Met Con & Tempo Push Up SkillTuesday, 3/26: Barbell Complex Partner Met Con – Deadlifts, Hang Power Cleans, Power Jerk, and BurpeesWednesday, 3/27: 3 Round Max Work Met Con – Row, Double Unders, Bike, and Wall BallThursday, 3/28: Cleans & Met Con – Box Jumps and Power CleansFriday, […]
February 15, 2019

Saturday, 2/16

Strength Power Clean Cluster 3-3-2-2-2 Met Con AMRAP 12 Minutes 60 Wall Ball 30 Hang Power Cleans (M: 155/115/75, W: 103/78/53) 60 HSPU Reminder: Help us make your CFDC community even better! Please fill out our quick member survey:  CFDC Member Survey
February 11, 2019

Tuesday, 2/12

Strength Front Squats (30 Min) Prep: 1×10 w/bar, 4×3 working up Work: 3-3-2-2-2 working up 3 Rounds for Quality 16 Alt Pistols (or scaled option) 8 Single Leg KB RDL/side (both hands on KB) 16 Hollow Rocks :45 Side Plank/side
January 13, 2019

Monday, 1/14

Strength OH Complex (30 Min) Prep: 1×5 Strict Press (bar only) 2×3 Push Press (working up) 2×2 Push Press+2 Jerks (working up) Work: 5 Push Press 4 Push Press+1 Jerk 3 Push Press+2 Jerks 2 Push Press+3 Jerks 1 Push Press+4 Jerks 5 Push Press Work up in weight each […]
January 10, 2019

Friday, 1/11

Partner Met Con* 12 full Rounds (6x each) 30 Min Cap 18 Wall Ball 12 Pull ups 6 DB Devil Press *Partners alternate exercises (A does WB, B does PU, A does DP [1 round], B does WB, A does PU etc) Reminder: Bring-a-Friend Day, Saturday 1/12 @ both locations
November 22, 2018

Friday, 11/23

Met Con 6 Rounds of :30 Work/:30 Rest at each station – Row – DB Devils Press (M:35/20, W:25/15) – Assault Bike – Ab Mat Sit Ups – Double Unders
November 21, 2018

Thanksgiving Day, 11/22

Team Met Con In teams of 3-4 Karen +TUP 150 Wall Ball each then 15-12-9-6-3 reps of • Power Clean (M:155/135/105/75, W:103/93/73/53) • Pull Ups • Front Squat • Pull Ups Scale Wall Ball to 120/100/75 reps Scale Pull Ups to 10-8-6-4-2 Pull Ups or Jumping Pull Ups 9 Ring […]
November 1, 2018

CrossFit DC’s “Lift and Learn” Club

One of the great things about CrossFit is how easily lessons learned in the gym can be applied to situations encountered in everyday life. For many of us, Crossfit became part of our lives in college or mid-career, but imagine if you had started earlier. Imagine if you had started […]
September 16, 2018

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 […]