Programming Preview: Week of 10/1
September 30, 2018
Monday, 10/1
September 30, 2018

Sam Lough to some, ShamWOW to many.

CFDC is proud to have him be our Member Spotlight this October

for his amazing PR’s and corny antics.


How long have you been doing CrossFit (and what inspired you to begin)? How long have you been at CFDC? Why did you choose CFDC?
2 years in a formal CrossFit gym setting. I chose CFDC because it has the most effective training routine to increase strength, mobility, endurance, and skill that I have found. I also found a group of friends that enjoyed letting loose and training hard at the same time which is absolutely the best part of CFDC.  I take CrossFit and fitness seriously but love to joke and laugh while I train – CFDC has many others that are the same way.


Favorite and least favorite CrossFit movements?
Favorite: Handstand walk… no, Ring Muscle Ups
Least Favorite: Snatch balance

What do you do when you aren’t flinging heavy weights around the gym?
Tyler would say I lift medium-sized weights.  But when I am not doing that I am working on software, reading, checking surf/wind reports, exploring DC, or thinking about traveling.

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Describe CFDC in 7 syllables.
Syllables!? CrossFit in the capital.
More fun words? Compete and be fit with friends.

Tell us about a goal you’re working toward (in the gym or beyond).
In the Gym: 400 lb. Squat.
Outside the Gym: Beach House outside a point break.  I’m taking a circuitous route…

Favorite CFDC memory to date?
Hitting a max clean in 18.2 during Friday Night Lights

Proudest accomplishment (in the gym or beyond)?
I am proud of my time as an Army Infantry Platoon Leader


Favorite post-workout meal?
Sol Fish Tacos

Favorite kind of squat?
The deep kind

Burpees: yay or nay?

Tell us about one coaching cue that has helped you the most.
Patience. So many movements require waiting just longer than you believe you should, especially when learning. All of the Olympic lifts and Muscle Ups are good examples.

The title of your biography would be…
Sam Lough, An Attempted Explanation




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