Workout of the Day

July 22, 2021

Friday, 7/23

Warm Up 3 Rounds5 Scap Push Ups10 Alt Bird Dogs5 Hanging Scap Retractions10 Pause Hip Bridges Strength Bench Press (20 Minutes)Prep: 1×10 w/bar, 3×8 working upWork: 4×8 at same weightfollow each work set with 10-15 Hollow Hold Pullovers Met Con Prep (6 Min)2×5 Kip Swings+5 DB Hang Clean and Jerk1×5 Knees to Chest+5 Burpees1×5 Toes to Bar+5 Devils Press For Time (15 Min Cap)15-12-9Toes to BarDB Push Press (40/25s) directly into12-9-6Toes to BarDB Hang Power Clean and Jerk  directly into9-6-3Toes to BarDB Devil Press RX+15-12-9 T2B/7-5-3 Strict HSPUinto12-9-6 T2B/9-6-3 Kipping HSPUinto9-6-3 T2B/Devil Press (50/35s)
July 21, 2021

Thursday, 7/22

Warm Up 3 Rounds 6 Rev Hand Spider Lunges 12 Alt Samson Lunges 6 Squat to Bootstrappers 12 Jump Squats Strength Pause Power Clean Complex (25 Minutes) Prep: 1×5 High Hang High Pull+5 High Hang Power Cleans+5 Front Squats (bar only) 1×5 Hang High Pull+5 Hang Power Cleans+5 Front Squats (bar only) 3×1 Hang Power Clean+1 Pause Clean Extension+1 Power Clean working up Work: 6×1 Pause Clean Extension+1 Power Clean working up* * Ideally make small jumps after first 2 sets, increasing no more than 10% of weight on the bar used in previous set Met Con 3 Rounds (15 Min Cap) Run 400 M 9/6/3 Hang Power Cleans (155/105) 18/12/6 Alt DB Goblet Lunges (50/35)
July 20, 2021

Wednesday, 7/21

Warm Up 3 Rounds6 Hanging Scap Retractions12 Mountain Climbers6 Reverse hand Spider Lunges12 Jump Squats EMOM 10 Minutes (5 rounds each) A) Strict Pull Ups*B) 5-10 Ring Dips** Strength Push Press (20 Minutes)Prep: 1×5 w/bar, 3×5 working upWork: 5-5-3-3-3 working up Met Con AMRAP 8 Minutes12 Alt DB Snatch (50/35, RX+ 70/50)36 Double Unders *Pull UpsZero: 3-5 Strict Band Assisted Pull Ups1-4: Max unbroken Strict Pull Ups5-9: 2 Weighted Pull Ups, rest until :30 mark then Max unbroken Strict Pull Ups10+: 3 Weighted Pull Ups, rest until :30 mark then Max unbroken Strict Pull Ups ** Ring DipsScale to:5 Band Assisted Ring Dips10 Bar Dips10-15 Bench DipsScale DU to 12/24 DU (should take between :30-1:00/round) or 72 Single Skips

Blog Posts

February 28, 2020

Member Spotlight – Couples Edition: Kyra B. and Joe A.

How long have you been doing CrossFit (and what inspired you to begin)? How long have you been at CFDC? Why did you choose CFDC? Joe: I’ve been doing CrossFit for about 3.5 years and have been at CFDC for 2 years. When I moved to DC, I just started trying out gyms near my apartment. I knew nothing about CrossFit before entering my first box but after one workout I was hooked.  When that box closed down, CFDC was the box next-closest to me, and it’s turned into a better home than I could’ve imagined.  Kyra: I started CrossFit half a year after Joe.  I was looking to try a new type of workout after years of only doing cardio.  Joe raved about CrossFit, but in my first class, I felt confused about how a workout could involve so much standing around (granted, this was between back squat sets).  It took me a little while to learn the movements and get weight on a bar, but in no time those breaks between sets felt as quick as can be.   Favorite and least favorite CrossFit movements? Joe: Favorite: Squat cleans. Least favorite: Wallballs. Ew. Kyra: Favorite: Single-arm dumbbell snatches. Least favorite: Snatches. Entirely different than single-arm dumbbell snatches in all the wrong ways. What do you do when you aren’t flinging heavy weights around the gym? Joe: I love getting outdoors, exploring new places, being a news and politics junkie, standing up for workers’ rights, and eating great vegan food. Kyra: I’m a lawyer working with civil-society organizations around the world to advocate for and defend healthy food regulations that are free from industry interference.  I travel for work pretty frequently, and travel whenever I can outside of work, too. I’m always in the middle of some art project and recently started relearning the piano.  Tell us about a goal you’re working toward (in the gym or beyond). Smashing the patriarchy.   What do you know now about CrossFit that you wish you knew when you started? Joe: It’s addictive.  Kyra: It’s not all scary grunting paleo people, but actually lots of friendly vegans, too! Who inspires you (in the gym or beyond)? Joe: My mom, who didn’t start going to the gym until age 70.  She hadn’t done any real exercise since high school, and she was very nervous about entering unknown territory and trying something new.  With the support of me and my siblings, she worked up the courage to give it a shot. And what do you know — now she goes to the gym more than I do and has developed a whole new group of friends!  She shows it is never too late to start improving yourself. Kyra: This answer might be getting cliche, but how can I not say Ruth Bader Ginsburg?  If she’s getting in her planks and push-ups while working to uphold our fundamental rights, what excuse could I possibly have for not making it to the gym?  Tell us something that might […]
February 3, 2020

Alumni Corner: Courtney King

In 2013, I walked into CrossFit DC for my first ever CrossFit class. I didn’t know at the time, but it would change my life.  I had been struggling with an eating disorder for more than a decade. I started starving myself before I was in the 4th grade. I was in and out of rehab before I was old enough to drive. As I got older, I just got better at hiding it. After college, I was trying desperately to get better but after numerous relapses I was starting to feel pretty hopeless.   A friend from college keep suggesting that I try out CrossFit. I was terrified at first but eventually I found the courage to walk in the door. Immediately, I fell in love. It was such a supportive and positive community and that was what I really needed at that time in my life. To my surprise, slowly but surely after I started regularly attending classes my recovery started to become more successful. Something just clicked. I think it was because I was forced to be vulnerable in that environment. I had to ask for help. I had to admit I didn’t know how to do things, and then let someone help me learn how to do it. I failed over and over in front of people. So, I started learning how to let go. To treat myself with compassion. I started setting goals and proving to myself I could accomplish them. It allowed me to build confidence. It gave me something positive to focus on. The whole time I was surrounded by people that really wanted to help me succeed. A culture that valued being strong and healthy, no matter what that looked like. In 2014 I moved to Charleston, SC to pursue a PhD in Neuroscience (addiction neurobiology, specifically) at the Medical University of South Carolina. It was deeply important to me to help others find a path towards healing and I thought that this was the way to do so.  However, I quickly grew frustrated with emphasis on “treatment” in academia & medicine. Stopping a behavior is only a small piece of the puzzle, it’s really the work that comes after that poses the hardest challenge.   Addictive drugs, behaviors and coping patterns “hijack” the brain’s reward system. However, the same system gets dulled it overtime with continued use, promoting the individual to engage in more and more of the behavior to feel normal. That dulling may still exist even when those behaviors cease. Increasingly, evidence supports exercise as a tool to stay sober & support mental health. Regular exercise can regulate brain circuitry linked to feeling of well-being and restore some of the changes that resulted from chronic drug or alcohol use.  I knew that information to be true not only on an intellectual level but from personal experience as well. Over the last 7 years I strongly believe that CrossFit, the combination of physical activity and community, is what helped teach me the skills necessary to […]
February 1, 2020

Member Spotlight: Courtney T.

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 was introduced to Crossfit almost a year and a half ago, by a friend who brought me to her gym in Gaithersburg, MD. I thought the idea of waking up at 5am was absolutely INSANE…who knew I would shortly thereafter join the morning class crew (cue my caffeine obsession) and the rest was history. I’ve been part of the Crossfit DC fam since September 2019, and couldn’t be happier about it. I moved from Maryland back into D.C. after a year post graduation and knew finding my “second” CrossFit gym was a big decision. I set-up two week trials at  three different gyms in the area. I have nothing negative to say about any of the other gyms I tried. However, from the moment I walked into CFDC I felt so much support and energy from all of the coaches and members, I quickly knew I had found my new gym home.  Favorite and least favorite CrossFit movements? I’ve learned to like a lot of the CrossFit movements. Fav movement? Has to be Handstand Walks, because sweet party trick, am I right?  My least favorite movement are ANY of the power-output ergs. #shortpeopleproblems F, Marry, Kill: Ski Erg, Assault Bike, Row — easy answer… Kill the Row — rowing is my nemesis, F the Ski-Erg (thank u, next!), Marry the Assault bike (ya girl likes a good quad pump). What do you do when you aren’t flinging heavy weights around the gym? I like to hangout with friends, hike any of the beautiful trails surrounding us here in the DMV.  I also love a good game night, bottomless brunch plans, or hitting up any professional game when Chicago sports teams are in town!  Tell us about a goal you’re working toward (in the gym or beyond). In the gym, I’d simply like to keep improving. My favorite part about Crossfit is how humbling it is and how much can be learned from each others’ strengths. Outside of the gym, I’m currently preparing for a 4 day/3 night backpacking trip in the Grand Canyon this April. SO EXCITED! Sadly, I haven’t made my way out of the country yet…and my goal is to take all my sweet new backpacking gear and go on an international backpacking trip soon. 25th birthday coming up this summer just might be my excuse. 🙂  What do you know now about CrossFit that you wish you knew when you started? I wish I knew how strong the kool aid was 😉 No, but in all seriousness, I wish I knew how much I would enjoy, not only the athletic component of Crossfit, but how great it would be for me as I transitioned out of college. I was able to find something that sparked my competitive drive, as well as gain some truly amazing friendships! Who inspires you (in the […]