Announcing: Weightlifting for Women Seminar!

Friday, 7/17
July 16, 2015
Saturday, 7/18
July 17, 2015

In this summer of Serena and Carli (and hey, while we’re at it, Camille, and Annie, and Sam — and with the 2015 CrossFit Games kicking off next week, no doubt even more rock-star women-athlete role models on the rise), CrossFit DC is excited to announce:

Introduction to Weightlifting for Women

Weightlifting for women sign_v4MM (1)

Led by our very own Coach Kate (none other than the Fittest Woman in Washington, DC), this four-part seminar series is dedicated to bringing women together through weightlifting and building knowledge, strength, and confidence in a supportive, inspiring environment.

We’re excited to expand on Coach Kate’s inaugural Women’s Training seminar, offered earlier this summer just to CrossFit DC members, and open up this course to women athletes beyond the walls of our gym, too.

Diane, press, 3475

“The inaugural Women’s Seminar with Kate was super fun and productive. We worked through progressions on movements targeted by participants, and had the opportunity over a mini-squat cycle to test maxes and compare notes on what works for each lifter. And underlying all this smart and structured exercise was the opportunity to get to work regularly with a some of the many awesome female athletes at CrossFit DC, under the tutelage of *the* fittest woman in DC!” — Diana M.

As Coach Kate says, many of our female athletes have benefited significantly from training alongside other women, pushing themselves and each other in a close-knit, empowering setting.  And we all know the importance of strength training — not only in developing explosive power and enhancing cardiovascular capacity, but also in promoting joint health, boosting metabolism, and improving body composition.

But if you don’t already have a built-in community of like-minded training partners, haven’t spent much time in a weight room, or haven’t had the benefit of the dedicated coaching that we get at CrossFit DC, where do you start?

Amanda, clean, 3805

That’s why we’re so excited about this seminar — and even more grateful to have Coach Kate’s expertise and leadership at the helm.  Designed for women of all fitness levels, from those totally new to training to experienced athletes looking to improve technique and capacity, the seminar will focus on the basics of barbell weightlifting — including the squat, deadlift, press, and bench press.  Participants will learn strength progressions and integrate assistance work to supplement the major lifts, and explore the mental and physical challenges of “going heavy” through workouts, hands-on demonstrations, and group discussions.

Mo, snatch_IMG2582

“Kate’s Women Seminar was just what I needed to push me forward. I joined CrossFit DC about a year ago and I am at the point where I need to push harder to get to the next level. Kate’s coaching was perfect for that! It was great that it was a small class setting and that we were able to get individual attention for every lift. What I really loved was that she gave us a plan on how to improve in areas we struggled in, supplemental work outs to build more strength to finally get those tough skills.  We learned to push our limits, and it turns out a lot of us are stronger than we think!” — Mo L.

Classes will be held across the first two weekends in August – August 1 and 2, and August 8 and 9 – from 4 to 6pm.  The cost for the seminar is $149, and attendance at all four sessions is recommended.

To sign up, or find out more, simply email, using the subject line “Weightlifting for Women.”



CFDC members: we can’t tell you how excited we are about this new opportunity to share our love of weightlifting and promote strength through community.  We’d love your help in spreading the word about Coach Kate’s seminar!  Know of friends, family members, or coworkers who might be interested in learning more?  Please feel to share a link to this page, and direct anyone interested to for more details.  

Thanks for all your support, gang!  

Comments are closed.