Wednesday, November 27
November 26, 2013
Friday, November 29
November 29, 2013

Happy Thanksgiving!


In town? Need to leave the family in front of the tube for an hour or so while you get your frustrations out? Well, do we have the answer for you:

CFDC’s Thanksgiving Day

Hero and a Girl” WOD

9:30AM on Thursday, Nov. 28th

In keeping with CrossFit DC tradition, we are hitting up our third annual Thanksgiving Hero & a Girl workout. That’s one Hero workout combined with one Girl workout. Epically awfome (yee, we invented that word: awful + awesome = awfome!)

Now, of course, if we told you all what the workout is, you might, you know, magically develop an earlier dinner time. So the final workout details will be revealed upon arrival at the gym. However, we can tell you all that it’s a partner workout, so you won’t be alone in your suffering – you don’t necessarily have to come with a partner, but feel free to coordinate amongst yourselves ahead of time.

We’re planning on running the class according to a weekend schedule (read: 90minutes long), and there’ll be plenty of scaling options to suit everyone. So bring an appetite for destruction so you can work up an appetite for digestion.


No more need for secrecy now!


1min Jumping Jacks
1min Squats
1min Side Hops
1min Jumping Jacks
5 Inchworm in Place
10 Prone Calf Raises (plank position)
10 Scorpions
10 Spider Lunges
10 Supermans
10 X-Body Spider Lunges
10 Dolphin Push-Ups

The Hero:

“Jack” = 20min AMRAP of 10×115 pound Push Press, 10 KB Swings, 10 Box Jumps

1 person working at a time, with each partner completing all reps of each exercise before the group moves on to the next exercise (i.e., rounds are completed as a team);
Scaling & Wt Options:

  • PP = M:115 (95 / 75); W: 78 (63 / 45)
  • KB (American Standard) = M: 24kg / W:16kg (Scale Up = 32 / 20; Scale Down = 20 / 12)
  • Box Ht = M: 24” / W: 20” (bounding allowed w/ approval)

5min Transition Break
Bars must be completely stripped and all weights/boxes put away before team are allowed to move on to second 20min AMRAP

The Girl(s):

“Mary” = 20min AMRAP of 5 Handstand push-ups, 10 1-legged squats, 15 Pull-ups
“Cindy” = 20min AMRAP of 5 Pull-ups, 10 Push-ups, 15 Squats

1 person working at a time, with each partner completing an entire round before the next person begins (i.e., rounds are completed as an individual);
Scaling & Wt Options:

  • To choose “Mary,” must be able to complete full ROM HSPU (no stacked ab-mats, but kipping allowed) & have unassisted pistols (no assistance from an upright; weights for counter balance allowed)
  • Pull-Ups: Kipping, Strict & Band Assisted (no kipping with bands), Ring Rows



Somebody get Steve O. some turkey, STAT!


  1. Katie says:

    At the top of my list of what I’m thankful for is my HEALTH and the awesome CFDC community that is such a big part of that! Today I’m particularly thankful for Chris and Tom for giving up time with their families so we could all get in a good workout.
    I enjoyed working with Melissa and Ann — it was good having some rest because I felt like I could really push when I was working. We used 45# and I did step-ups and pull-thrus for the box jumps and KB swings. Great workout!
    Now I’m off to stuff my face full of delicious food. HAPPY THANKSGIVING EVERYONE! 🙂

  2. Jessie says:

    I want to second everything Katie gave thanks to. Thank you to all at CFDC!! I worked with Debra and Sara–awesome teammates! We used 78lbs for the push press and did the lovely lady, Cindy. Push-ups are my shoulders’ arch nemesis. And my strength in general. No thank you to them.

  3. Julia says:

    I had a great time working with Reggie and Ryan P. We went with a mashup of scaling options at 95#, 28, and 24″. Props to Ryan for knocking out most of his Cindy rounds with strict pullups. Energy in the gym from start to finish was awesome!

    And I’ll echo Katie + Jessie x 1000%. Thank you coaches. Thank you CFDC. Hope everyone had a great Thanksgiving!

  4. Steph says:

    What a fun morning! I teamed up with Inge and Helina who were awesome teammates. I think we kept up a pretty consistent pace on Jack, but my push-ups fell apart quickly during Cindy. Why are they so hard?! My kip was all over the place at the beginning on the pull-ups, but then I remembered Adri’s cue from earlier in the week about keeping a tight core and that helped big time.

    Thank you all for coming to celebrate the beginning of your Thanksgiving day with CrossFit DC, and thank you Chris and Tom.

    Going home to eat more pie.