July 2, 2008
July 4, 2008

Good job to those who dragged their rears to the gym despite it practically being Friday. We even had a guest from out of town drop in for class (Josh from CF Tulsa if I remember correctly Next Generation Crossfit in Tulsa! Thanks for the clarification!!). Talk about dedication! No worries though, The Red Viking took good care of us.

That’s Alex, the Red Viking.

5 Rounds of “Cindy”

5 pull-ups
10 push-ups
15 squats


21 KB Swings
21 Slam Balls

15 KB Swings
15 Slam Balls

9 KB Swings
9 Slam Balls

The run: From Phelps run to S St. –Right –> Run to 23rd St. –Right–> California Street –Right–> back to Phelps. As horrifying as running the block sounds, it really was only about 800m/half mile. A little hard to believe but check for yourself!

Now for some action shots!

Doing the workout or getting the hell out of there?


Ami’s time is missing but she finished not too long after Andraea.

Before letting us recover in peace, Alex had us do one last bit of business.

Finisher: Using the Court…

Broad Jump Burpee Out
Bear Crawl Back

And that was class. Stay safe, enjoy the 4th of July holiday, and be ready for Sunday’s class!



  1. Josh says:

    Hey CrossFit DC. Thanks for letting me join you for today’s workout. I had a blast. Alex-thanks for leading us through. And thanks for not letting me ‘escape’ early and miss the finisher-it was very challenging but worth it!

    Also, to clarify, I work out at Next Generation Crossfit in Tulsa. Be sure to check out the website (www.nextgenerationcrossfit.com). If anyone’s in Tulsa feel free to drop in. We’d love to have you!

  2. CFDC Maiko says:

    Thanks for the clarification Josh! Now I’m off spending the next few hours looking at the website, hahah!

    Happy 4th everybody!

  3. Redviking1 says:

    Outstanding work to everyone who came out!
    Hope everyone had “fun” 🙂
    Great job Representing Nextgeneration Josh!! Great to have you. Don’t forget to email Tom about that that T shirt.
    Happy Fourth to all