Monday, 10/2: Pull Up Skill & Metcon
Tuesday, 10/3: Push Press & Metcon
Wednesday, 10/4: Run, Burpees, Row, KB Swings – every 3 min x 36 min
Thursday, 10/5: Front Squats & NFT Finisher
Friday, 10/6: DB Thrusters, Run, Sit-ups, Lunges, Burpees, and more Burpees
Saturday, 10/7: Snatch Complex
Sunday, 10/8: Deadlifts & Team Metcon
Upcoming Events:
– Bring-A-Friend-Friday! THIS FRIDAY, 10/6: Bring a friend to CFDC.
There will be treats from local businesses so come ready to workout and refuel.
– 6th Annual Smackdown Competition, 10/14 9AM – 5PM
Looking for a team? Email us at info@crossfitdc.com with subject line “FREE AGENT”
and we’ll help you find a team (2 women, 2 men)
