Workout of the Day

October 9, 2018
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Reflections on Our Community: Dave L.

In the waning days of 2012, a skinny runner joined CFDC. From then on, Dave L. became at ubiquitous presence at both H Street and U Street—clamoring for Kesha tracks, inviting burpee finishers, and blurting out “3-2-1-Go” and “the party is almost over” and “be a hero” whenever possible. As […]
October 8, 2018
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Tuesday, 10/9

Strength Back Squat (30 Min) Prep: 1×10 w bar, 3×5 working up Work: 4×8 (70-75%) 3 Rounds NFT 16 Plate Russian Twists (8/side) 12 Single Leg KB RDL (6/side) 8 Single DB OH Squat (4 side)
October 7, 2018
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Monday, 10/8

Met Con Every 3 Minutes for 36 Minutes (4 rounds), complete for time: A) 15 Toes to Bar+12 Alt DB Snatch+ 6 Burpees (to pull up bar) B) 15 Box Jumps+12 OH Plate Lunges+6 Burpees (to plate) C) 15 KB Swings+12 V Ups+6 Burpees
October 7, 2018
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Rx+ Open Gym Programming: Week of 10/8

Rx+ Open Gym Programming Strength Work up to a heavy set 5 Sets 1 Tempo Front Squat + 3 Front Squats 5 sets in that range Tempo: 3sec down, 3 sec hold, drive up, 1 sec at the top Conditioning 15 Min AMRAP 20 WB (20/14) 20 T2B 20 Alt […]
October 7, 2018
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Programming Preview: Week of 10/8

Monday, 10/8: Met Con– Toes to Bar, Alt DB Snatches, Burpees, Box Jumps, OH Plate Lunges, KB Swings, and V Ups Tuesday, 10/9: Back Squat & 3 Round NFT – Plate Russian Twists, Single Leg KB RDL, and DB OH Squats Wednesday, 10/10: Gymnastic Skill & Met Con – DB Power Jerks, Push […]
October 6, 2018
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Sunday, 10/7

Partner Met Con (30 Min Cap) Run 400 12 Snatches (M:115/95/75/55/45 W:73/63/53/35/25) Run 400 M 9 Snatches (M:135/115/95/75/55, W:93/83/63/45/45) Run 400 M 6 Snatches (M:165/135/105/85/65, W:113/93/73/55) Run 400 M 3 Snatches (M:185/155/115/95/75, W:123/103/83/65/65) First partner runs, then completes 12 Snatches, then rests while second partner does same. While first person […]
October 5, 2018
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Saturday, 10/6

Met Con 6 Rounds :40 Chest to Bar Pull Ups :20 Rest :40 Bike for Max Cals :20 Rest :40 KB Swings (M:32/24,/16 W:24/16/12) :20 Rest :40 Double Unders 1:20 Rest 3 Rounds NFT 10-15 DB Wrist Extensions 5 Calf Raise w/ negative/side
October 5, 2018
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Welcome Coach Chris S.!

Welcome Chris Szymanski! Chris will be joining us in mid-October, taking on a full time coaching role. Chris has years of experience coaching in Long Island, as well as competing in CrossFit events and Olympic weightlifting.  We’re excited to have him joining the team!   *** Since I can remember, sports […]
October 4, 2018
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Friday, 10/5

Strength Bench Press (35 Min) Prep: 1×5 w/bar, 3×5 working up Work: 10-8-6-4-2 Follow each work set with 15 Band Pull Aparts Met Con 4 Rounds Tabata Push Ups 4 Rounds Tabata Side Plank (alternate sides 2x each) 3 Rounds Tabata Push Ups 3 Rounds Tabata Hollow Rocks 2 Rounds […]