CrossFit DC Competitive Programming

Tuesday, 5/31
May 30, 2016
Wednesday, 6/1
May 31, 2016

Confidence has no Competition
A slightly biased view of CFDC’s competitive programming

Hard to believe that CrossFit DC’s Competitive Program is coming up on it’s third year of existence! Each year we continue to receive great feed back on the structure and balance of the program. Of course, we also get questions – lot’s of questions!

Our goal with the competitive program has been two fold:

thumb(1) to give members, who have jobs and lives outside of the gym, access to quality competition based training which steadily builds throughout the year (read: “not-just-hero-workouts”);


(2) to ensure consistent improvement across all aspects of CrossFit while still having fun.


Whether you looking to build upon your success in the Open, or looking to make that leap towards Regionals, our competitive program will help you take your first steps in the right direction, and there’s no better time than right now!

We offer two tracks of Competitive Programming: “Leash” and “Cage” (because there are some animals you don’t let off the leash, and some you don’t even bother letting out of the cage).

OK, so corny monikers aside, what’s the difference? Check out the descriptions below:

“Leash” Competitors Group

  • The “Leash” track is primarily aimed at improving an athlete’s performance in the CrossFit Games’ yearly Open competition;
  • Weekly programming includes up to 4 additional workouts/week, to be done at the athlete’s convenience;
  • $30/mos (in addition to an unlimited membership at CrossFit DC);
  • Mandatory test-in (details below);
  • General guidelines: should be able to power clean 185+/120+ pounds, squat snatch 115+/75+ pounds, Deadlift 225+/165+ pounds for multiple reps, and complete multiple sets of unbroken  chest-to-bar pull-ups and unbroken double-unders.
  • 2016-17 “Leash” Test In Workout =
    • AMRAP in 9min
    • 5 Kipping HSPU /OR/ 1 Strict HSPU (1x 25lb plate/side w/ ab-mat)
    • 10 OHS (115/85)
    • 5 C2B Pull-Ups
    • 10 Thrusters (115/85)
    • 30 DU
      • (minimum of 3 rounds expected)

“Cage” Competitors Group

  • The “Cage” track is designed for Regional capable athletes and beyond;
  • Weekly programming includes up to 6 additional workouts, with designated days for work and rest;
  • $30/mos (in addition to an unlimited membership at CrossFit DC);
  • Mandatory test-in (details below)
  • General guidelines: athletes should be able to power clean 225+/150+ pounds, squat snatch 165+/105+ pounds, Deadlift 315+/210+ pounds for multiple reps, and complete multiple sets of unbroken muscle-ups, handstand push-ups and pistols.
  • 2016-17 “Cage” Test In Workout =
    • AMRAP in 9min
    • 1 Hang Squat Snatch (185/123)
    • 2 Muscle-Ups
    • 3 Thrusters (185/123)
    • 4 Deficit HSPU (M @ 2 x 45lb plates/side; W @ 45lb + 25lb plate/side)
    • 50 DU
      • (minimum of 3 rounds expected)

As mentioned above, members must test-in for both tracks. The test-in workouts are designed to ensure that athletes are generally capable of meeting the guidelines above, and athletes will be judged on their ability to not only complete the exercises, but to hold themselves to the standards of movement specified at the outset of the workout.


CrossFit DC currently has four test-in workouts planned over the next 4 months, with a choice of either Saturday or Sunday during a given weekend:

  • Test-in #1 = June 4th & 5th
    • (Saturday 6/4, 2pm @ 14th Street // Sunday 6/5, 9am @ H Street)
  • Test-in #2 = July 9th & 10th
    • (Saturday 7/9, 2pm @ 14th Street // Sunday 7/10, 9am @ H Street)
  • Test-in #3 = August 13th & 14th
    • (Saturday 8/13, 2pm @ 14th Street // Sunday 8/14, 9am @ H Street)
  • Test-in #4 = September 17th & 18th
    • (Saturday 9/17, 2pm @ 14th Street // Sunday 9/18, 9am @ H Street)

To register your interest for the next Test-In, please click on the link below to jump to the sign-up form:

2016-17 CrossFit DC Competitors Program

(NOTE: Form only includes dates of the next test-in)



Of course, participation in the Competitor’s Program is NOT a prerequisite for competing! Quite the opposite. In fact, a large number of those CFDCers who regularly participate in a variety of local competitions during 2015-2016 were not enrolled in our Competitors program. Our competition programs are aimed at those who simply want a little more and are up to the task of handling a little extra volume.

Interested? Then don’t hesitate to sign-up! Until then, see you in the gym.

The CrossFit DC Team

CrossFit DC. Lift Smarter, Work Harder, Get Stronger. PROVEN.

Wanna know more? Don’t forget to check out our Facebook page, follow our Twitter feed, and peruse our Instagram collection, all of which is in addition to the daily Blog of course.

Comments are closed.