Welcome to CrossFit DC


Our Belief
You have amazing potential! Realizing this potential is hard work. Contrary to many signals in the fitness industry, there are no easy or short paths. 

 

Our Commitment To You
Challenging and skill-building workouts for all fitness levels. Attentive coaching. A supportive and inclusive team environment where you learn to safely turn your hard work into steady progress. We respect your health, time, and investment - no bs, no fads, no gimmicks.

 

Our Invitation To You
Challenge yourself and believe in your potential. Support others. Have fun!


Our Fitness Programs

CrossFit DC offers a variety of fitness programs to meet your unique fitness needs

Interested in trying CrossFit?

Workout of the Day

Announcements

July 29, 2019

Member Spotlight: Gaby and Dann H-W.

Gaby and Danielle W. joined CrossFit DC together in January of 2018 after Danielle’s extensive research, and they got married September 5, 2018. We’re so glad to have them as a joint member spotlight this month! Gaby How long have you been doing CrossFit (and what inspired you to begin)? How long have you been at CFDC? Why did you chose CFDC? I’ve been doing crossfit almost a year and a half and I started out at CFDC U street. My spouse, Danielle (Dann for short), started watching the crossfit games documentaries on Netflix and was like “we should totally do this!!” And I said sure. I played team sports all throughout grade school so working out on my own was always incredibly boring. I was looking for something that was pre-programmed and had someone who would hold me accountable. And I didn’t choose CFDC, Dann did all the research and picked it. They decided on CFDC because it actually had an intro/elements class and at least one person of color on the website and maybe a rainbow flag? It was and is important that we were at a box that didn’t just have a bunch of loud straight white dudes. Favorite and least favorite CrossFit movements? Favorite: All presses and jerks, they make me feel like a badass.  Least favorite: static holds are the devil. What do you do when you aren’t flinging heavy weights around the gym? Listen. I play a LOT of videogames. Tell us about a goal you’re working toward (in the gym or beyond). I want to be able to do a strict pullup and a strict pushup. I never been able to do either of those and I know it’s going to take a really long time to develop those muscles, but I’m looking forward to it. What do you know now about CrossFit that you wish you knew when you started? That you don’t always have to give 100% during a workout! Coming from competitive team sport environments where everyone expects you to damn near kill yourself at practice or to win a game to Crossfit where everything is individualized was incredible. No one is out here giving you grief if you can’t or won’t run or aren’t comfortable doing a particular movement. And half the battle sometimes for me is just showing up to class. From there, I know my body well enough to figure out what amount of effort I’m able/willing to give. Because I’m not about to pass out over doing 50 burpees or chip a tooth during a metcon (again). That would be silly. Who inspires you (in the gym or beyond)? Honestly? Having coaches who are confident in my ability to do certain movements and who see that I’m much stronger than I think I am inspires me to push myself. I know I just talked about allowing myself to not give 100% during workouts but the combination of a low-pressure environment with the encouragement and insight the coaches […]
July 17, 2019

Ask the Coach: How do you recover from an injury and remain active?

THom On August 15, 2017 after an EMOM of muscle ups, I had no idea that it would be 22 months until I even thought about doing another one. But the next morning as my coffee brewed and I reached for a mug on the top shelf, a stabbing pain shot down my arm and I knew that things weren’t right with my shoulder.  As I had increased my volume of shoulder-intensive movements I was admittedly neglecting focusing on perfecting technique basics and not listening to my body. The occasional twinge developed into a deep persistent pinch as weeks of trying to ‘work through it’ turned into months of me hoping there wouldn’t be any gymnastics or overhead movements in a WOD. Sure, I was doing a couple days here and there of rehab movements I found online, but mostly I was hoping that the pain would just disappear. But as I had learned early on when starting Crossfit, achieving your goals takes time, the right guidance, and consistency. The recovery path took me in a variety of directions and honestly was more often than not pretty frustrating. After getting professional guidance on how to use my shoulder pain free, I began doing monotonous rehab exercises, often alone with no encouraging cheers of, “you got this,” three times a week. After over a year of doing absolutely zero kipping movements I started to introduce kip swings. After another couple months I was doing toes to bar and strict pull ups. Then months later, very small sets of kipping pull-ups. And finally, on June 10, 2019 I saw 10 bar muscle ups in the WOD, and decided it was my day to try to do one. I’m proud to say that I was able to do six singles, and even prouder that I knew my body well enough to know that going for seven would be more than my shoulder could probably take at the moment. The next day while I felt sore, I had none of the razor sharp pain that two years earlier had been a given with muscle ups. Five lessons I’ve picked up over the past 22 months: 1.    If it hurts, don’t do it. 2.    Talk with a coach about scaling options. 3.    Commit to rehab the same way you commit to workouts. 4.    Gradually and gently test to see if pain persists. 5.    Be consistent and patient.
July 11, 2019

Tom’s CrossFit “Origin Story”

Listen in to Tom’s CrossFit “origin story” in the MobilityWOD’s the Ready State Podcast: https://www.mobilitywod.com/mwod_podcast/s4ep5-tom-brose/