Friday, 1/2016 (UPDATED)

Happy New Year!

REMEMBER: One class only on New Year’s Day at 10:30am
(that holds true for both locations!)

What did 2015 mean to CFDC? Well, most importantly, it meant 10 years! That’s right, 10 years of bringing CrossFit and our extra special version of Proven strength & conditioning to the Nation’s capital. It’s been a long and interesting road, and we can’t begin to thank all of the friends – past and present – that helped shape CFDC into what it is.

So what does 2016 hold? Well, for starters, you can be pretty sure it’s going to start off with a barbell. To find out the rest you’ll need to join us for the first workout of the year. Until then, you tell us: what was your favorite CFDC moment of 2015?!?

UPDATE: 2016 New Year’s Day Workout

Warm-Up
3 x
18 Jumping Jacks
6 Alt Samson Lunges
6 Spider Lunge
6 X-Body Spider Lunge
6 Squats

then,

3 x
18 Mountain Climbers
6 PVC Dislocates
6 PVC OHS
6 PVC Sotts Press
6 Hanging Scap Retractions

then,

1:30 Death Stretch/side;
1:30 OH Band Stretch side

Workout
Prep:
2 x 1 Extension + 2 Hang Hi Snatch Hi-Pull + 3 Hang Pwr Snatch + 4 OHS
then,
2 x 1 Snatch Hi-Pull (from floor) + 1 Hang Power Snatch + 1 OHS + 4 Kip Swings

Partner/Team Met-Con:
36min AMRAP of
20 unweighted Lunges (10/side)
1 Snatch Complex (2 Pwr Sn + 1 Hg Sqt Sn + 6 OHS)
6 C2B Pull-Ups (scale down to 10 Kipping /or/ 6 Strict Pull-Ups /or/ 10 Ring Rows)
– 5 burpees for everyone every 4minutes (including start);
– Partners alternate complete rounds; Teams of 3 alternating exercises;
– Snatch wts: M@135/115/95/75; W@93/78/63/45