Events for November 2022

cf-DC-w Lifting Ladder
December 1, 2015
Base Camp, 12/5/2015
December 2, 2015
CFDC SweatpantsIt’s getting cooler, don’t you wish you had a pair of kick-ass CrossFit DC sweatpants?
Well now’s the time – we’re taking pre-orders through the end of the week.
Sweatpants will be available in either grey or black (to coordinate as desired – or not! – with our recent grey pull-over sweatshirts and classic black zip-up hoodies). Cost will be $35 during the pre-sale; once in stock, the price will increase to $40.
To place your order, click over to our Google form: http://bit.ly/CFDCsweat.
Any Qs — just give us a shout!

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Warm-Up
3 Rounds of
10 Arm circles
10 Squats
10 Wrist Circles
10 Reverse Hand Spider Lunges

then,

1 Min Single Leg Flexion with External rotation/side;
1 Min Band Super Front Rack/side

Strength – Hang Squat Clean (35 Min)
Prep:
4 Rounds (starting with the bar, working up in weight)
2 Hang Ext + 2 Hang Squat Cleans + 2 Front Squats

Work:
Hang Squat Clean 3-3-2-2-2-1-1-1*
*Do not go up in weight unless pulling into squat below parallel

Accessory
4 Rounds of (8 Minutes)
:20 Side Flutter Kicks Left (Side Flutter pics coming soon)
:10 Rest
:20 Hollow Rocks
:10 Rest
:20 Side Flutter Kicks Right
:10 Rest
:20 V-Ups
:10 Rest

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