Wednesday, November 20
November 19, 2013
Thursday, November 21
November 20, 2013


CFDC Shout-Outs

November 4 to 17

Our bi-weekly review about all that’s happening in CFDC land



Alex and Cam, smiling, clean, and in shorts. Clearly a pre-race pic.

As Fall flirts with Winter, two CFDCers test their outdoor trail-running mettle, while still other CFDCers (and a few Non-CrossFitters) get ready to bring their road metal inside for some off-season training.


A Warm Welcome…

Speaking of CFDCers, be sure to seek out and welcome our newest batch of Elements Grads:

Elements Grads 11-15-13

Pictured L-to-R: Max F., Jason W., Emily F., Megan L., Wade O., Steven K.,
and Meghan P.
(Not pictured Dima E., Zach L. and Robin L.)

… a Fond Farewell…

Lise Kapper, who was here on an exchange program with some of the local museums, is now headed back to Denmark (after a short stint in New York). We will definitely miss all those big smiles and hard work.


Lise shares one last smile with Coach Chris before her departure


…and a Huge Congratulations!

If you haven’t already, be sure to wish longtime CFDC couple Ethan B. and Amelia M. on their engagement!


Tough Times & Mad Mud!

A huge round of applause is also in order for Alex C. and Cameron K. (pictured at the top of this post) for conquering the 2013 Toughest Mudder this past weekend in Englishtown, NJ. Temperatures during the 24-hour race ranged from a balmy 53 degrees to a slightly less comfortable 40 degrees overnight. That’s 40 degrees when you’re exhausted, wet, and covered in mud. Despite that, both Alex and Cam slogged around the course to rack up an inspiring 45 miles and 50 miles respectively. Truly amazing.


On the Level

Two more members took a momentary break from classes to represent CFDC at various CrossFit seminars during the past two weeks:

– Jessi B. attended her L1 certification out in Reston, VA;

– Coach Ben B. spent two days learning from some of CrossFit’s best at the Competitor’s Course this past weekend back in his home state of Colorado.

Be sure to congratulate them both, and then immediately begin to pick their brains for more info on the wide, wide world of CrossFit.


Warriors of “Wade”

Last Saturday, November 9th, CFDC gathered to run as many brave souls as possible through the “Wade” workout, and help mark the conclusion of CFDC’s fundraising campaign on behalf of Wade’s Wings.

Tex mid-"Wade" with Carter in the background, wishing the dumbbell would pick itself up.

Coach Tex mid-“Wade” with Carter in the background, wishing the dumbbell would pick itself up.

CFDC raised nearly $1700 on behalf of Neuroblastoma research, smashing the $1k goal we had originally set! Thank you to all who donated – it was a great success, and an excellent way to enter the holiday season.


The Leaves are a Fallin’

It would seem unfortunate that they seem to be falling inside of our back room, but this is actually great news! Why? Because it’s all part of the process of having our roof replaced. So we ask that everyone join us in tolerating the hammers and enjoying the leaves, as it means the days of the drips and dribbles during long rainstorms will soon be a thing of the past.


Right Bike at Ya!

CFDC has come together with one of DC’s premier bike shops, The Bike Rack, to host a once-a-week, twelve-session winter trainer program for cyclists and triathletes. You can check out the full announcement HERE, but the quick and dirty details are as follows:

  • 12-week program, to be held every Saturday morning at CrossFit DC from 8-9:30am, beginning December 7, 2013.
  • Cost of attendance is $300 for all 12 classes if you rent a trainer from the gym, $240 if you provide your own trainer for the duration of the program.
  • Participants must have their own road/tri bike (sorry, no hybrids/cruisers/mountain bikes).
  • Interested? Jump to the Event Brite page to sign-up! (or copy and paste the following into your browser:


Earn Your Turkey!


Ahhh, Thanksgiving – that wonderful time of year when we all voluntarily subject ourselves to the deepest food coma possible. But that also means it’s time for CFDC’s annual Thanksgiving beat-down workout! Per the usual, we will hold the special workout on Thanksgiving Day (9:30am). So that we can plan appropriately, please take two seconds to answer our poll and let us know if you’ll be joining us:

CFDC 2013 Thanksgiving Workout Questionnaire 

Also, we will be adjusting our class schedule during the Thanksgiving holiday as follows:

Wednesday, Nov. 27: All evening classes are CANCELLED; normal schedule until Noon.

Thursday, Nov. 28: Special T-Giving day workout at 9:30am ONLY.

Friday, Nov. 29: 6:00 & 7:00am classes are CANCELLED; normal schedule will resume at Noon.


Bye Bye Blogger

Finally, it is with a tender note of sadness that we say goodbye to our old blogging platform. For the past eight months, we have been posting all of our daily and weekly content in two different places: our website blog, and our old blogger address. As of December 1st, we will be posting on the website blog ONLY. We just know this is what’s been holding back people from commenting on workouts and writings, and we’re looking forward to hearing from more of you in the very near future (hint, hint).


With sincere thanks given,

the CFDC Crew

Lift Smarter, Work Harder, Get Stronger. PROVEN.          


Psssst – wanna know more? Don’t forget to follow us not only here on the website/blog, but also on Facebook and Twitter!


  1. Julia says:

    There’s so much awesomeness going on here I don’t know where to start. Supremely impressed by my gymmates. Alex and Cam — what an accomplishment! Well done Jessi B and Ben B! And, of course, CONGRATS AMELIA AND ETHAN!

  2. Julia says:

    And welcome to our new Elements grads! 🙂

  3. Sara V. says:

    Well done on so many fronts CFDC-ers! And huge congrats to Amelia and Ethan – I lifted with Amelia tonight and she didn’t even say anything! Girl, you gotta flash that bling! 😉