March 16, 2008
March 21, 2008

Crossfit DC would like to recognize two of our long time trainees. Steve Opiyo and Fred Fialco. These two man are truly motivating. Since I’ve known them they have each improved there fitness on so many levels. Fred had become enthralled in Olympic lifting so much so that he has created a club for it that meets every Saturday at Balance Gym. Just in the last few months of Fred’s Oly training he has increased his speed and form significantly.
Steve is fast and strong. Two weeks ago after a epic CFDC workout Steve decided to try a TGU with a 100# DB! We unfortunately we did not get pictures of this impressive achievement.
Every week both Fred and Steve push there limits in all areas of fitness.

Steve working the Deadlift. All the way up and all the way down Steve keeps his lower back locked and flat.

Fred shows us some excellent Push press form by driving his head through the arms.

“I never met a truly strong person who didn’t have self respect…Strength reveals itself through character”
-Henry Rollins-

Today is 3/20/08
Run 400 meters
50 squats
Run 400 meters
20 push-ups
Repeat for a total of four times.


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