Our Programs

CrossFit


CrossFit: it’s a word and a phenomenon that you’ve likely encountered — whether through magazine covers, YouTube videos, friends’ Facebook updates, or simply word of mouth. But what does it mean, exactly?  What does it entail?  And why is it right for you?

At its most basic level, CrossFit is a strength and conditioning program with something to offer for everyone — from absolute beginners to competitive athletes. Our workouts combine elements from Olympic weightlifting, sprinting, rowing, gymnastics, powerlifting, and calisthenics. A typical class includes a dedicated group warm-up, a strength or skill session, a conditioning block, and an organized cool-down or mobility component. Each and every workout is designed to safely challenge your physical capabilities, enabling you to develop strength, power, and endurance in unison.

At CrossFit DC, we teach functional movements with emphasis on technique, progression, and efficiency. Our belief is that while CrossFit isn’t for everyone, anyone can do CrossFit. Anyone, at any age, and any ability, can train to get stronger, move better, and recover quicker. The beauty of CrossFit is that there are inexhaustible ways to adapt a workout to individual athletes’ abilities — so that no matter how strong or well-conditioned you are when you come through our doors, you’ll find a challenge that is appropriate for you.

Boot Camp


Our ProvenFit Boot Camp provides fun yet intense group workouts for athletes desiring more bodyweight conditioning-based workouts with fewer technical movements. We combine the attentive coaching that CrossFit DC is known for with the energy and camaraderie of a boot camp setting. Each training session will deliver a challenging full-body workout using bodyweight movements, dumbbells, or kettlebells. With every class, you can also expect a warmup and cool down specific to the movements performed during class.

Beginner Options

Free Intro Class


The best way to learn about CrossFit is to experience it for yourself; that's why we offer two intro classes a week at both locations! In our small group intro class, you'll receive a workout comprised of a warm up, technique practice, conditioning work & stretching.

Elements


In our two-week, hands-on instructional Elements program you will learn the fundamentals of CrossFit, which will include barbell, core and gymnastics movements. After a warm up and technique practice, you will get a chance to use the new skills you have learned in the remainder of class. Group Elements is offered in the evenings at each location. Private sessions are available upon request.

Base Camp


Once you complete our Elements course, build on what you have learned to refine your technique in Base Camp. Each class will have specific programming for you to work on.

Specialty Classes & Programs

Open Gym


On the blog, find additional programming for Open Gym, which is on the schedule every day. During Open Gym, work on improving CrossFit skills or getting in an extra workout with the supervision and assistance of a coach.

Endurance


Use our Endurance programming to train for triathlons, marathons and other fitness challenges, Our Endurance program is designed to help athletes get stronger and improve stamina. There are no prerequisites to joining the Endurance program.

Mobility


Improve your training, one rep maxes and technique with mobility class. In mobility class, work with our physical therapist to open up tight shoulders and hips to prevent from injury and improve recovery.

Yoga


Let your body recover with yoga designed for CrossFitters. Connect intentional & controlled movement with the breath. Use this flow-based style as active recovery and to improve your overall fitness. We provide mats for class.