Workout of the Day

April 9, 2019

Extended Open Gym Times fo the MACC 2019

To accommodate our MACC guests and volunteer staff in the next few days, we have additional Open Gym times for both H and U Street locations: Wednesday, April 10th:2-4pm, U Street2-4:30pm, H Street Thursday, April 11th:9am-12, U Street2-4pm, U Street2-4:30pm, H Street Friday, April 12th:8am-12, U Street2-4pm, U Street2-4:30pm, H […]
April 8, 2019

Mid-Atlantic CrossFit Challenge: CrossFit DC Teams Spotlight

The Mid-Atlantic CrossFit Championships (MACC) will be held this weekend (April 12th – 14th) in Washington DC. As a sanctioned event, some of the best CrossFit Athletes in the world will compete for a chance to earn an invitation to the 2019 CrossFit Games in Madison, Wisconsin.  We want you […]
April 8, 2019

Tuesday, 4/9

Warm Up3 Rounds6 Dolphin Push Ups6 Rolling Split Straddles6 Alt T Push Ups6 Hanging Scap Retractions SkillHandstand Drills (15 Min)5 Rounds1 Wall Walk+ Hold near max time*10 Hollow Raises10 Arch Raises10 Band Pull Aparts Met ConFor Time (15 Min Cap)50 Pull Ups50 DB Single Arm DB Push Press (switch hands every 5 […]
April 7, 2019

Monday, 4/8

Warm Up3 Rounds15 Band Good Mornings10 Alt Samson Lunges15 Jumping Jacks10 Jump Squats Met Con4 Rounds of 1:30 work/:30 RestA)Bike for Max CalsB)15 Burpees, 21 Ab Mat Sit Ups, rest remainder of 1:30C) Row for Max CalsD)21 KB Swings, Plank Hold remainder of 1:30
April 7, 2019

Programming Preview: Week of 4/8

Monday, 4/8: Max Effort Met Con – Bike, Burpees, Ab Mat Sit Ups, Row, KB Swings, and Plank HoldTuesday, 4/9: Gymnastic Skill Drill & Met Con – Pull Ups, Single Arm DB Push Press, Push Ups, and Alt DB SnatchWednesday, 4/10: Deadlift & Met Con – Deadlifts and Max Double UndersThursday, […]
April 6, 2019

Sunday, 4/7

Warm Up3 Rounds8 Pause Squats8 Spider Lunges8 Alt Samson Lunges8 Alt Dead Bugs 1 Min Squat Hold1 Min Single Leg Flexion/side1 Min Squat Hold StrengthPause Back Squat (30 Min)Prep: 1×10 w/bar, 3×4 working upWork: 4×6 at same weight Met Con3 Rounds2 Minutes Max DB Box Step Overs (M:70/55/45, W:55/40/30)2 Minutes […]
April 5, 2019

Saturday, 4/6

Warm Up3 Rounds6 Squat to Bootstrappers12 Jump Squats  6 Rev Hand Spider Lunges12 Mountain Climbers6 Plank to Squat12 Jumping Jacks Prep:1×3 Hang Hi Pull+3 Hang Power Cleans+3 Strict Press (bar)3×3 Hang Power Clean and Jerk working up  Team Met ConIn teams of 3*6 Rounds each-Run 400 M-Burpees (5,10,15,15,10,5)Then Max reps Hang […]
April 4, 2019

Friday, 4/5

Warm Up3 Rounds6 Dolphin Push ups6 Alt T push ups6 Pause Hip Bridges6 Squat to Bootstrappers StrengthClose Grip Bench Press (25 Min)Prep: 1×10 w/bar, 3×5 working upWork:4×5 at same weight Met Con3 Rounds for time (12 Min Cap)45 Squats30 Alt DB Snatch15 Push Ups MobilityStanding Pec Stretch 1Min/sideOH Band Stretch 1 Min/side
April 3, 2019

Thursday, 4/4

Warm Up3 Rounds6 Hanging Scap Retractions12 OH Band Pull Aparts6 Squat to Bootstrappers12 Band Curls Pull Up BaselineMax Strict Pull Ups in 3 MinutesScale to:– Timed hold with chin over the bar– Max strict Single Band Pull Ups AMRAP 12 Minutes6 Toes to Bar9 DB Hang Power Cleans (M:50/40/30s, W:35/25/15s)12 Alt DB […]