Tuesday, 4/16
April 15, 2019
2019 CFDC Programming Overview
April 17, 2019

Warm Up
3 Rounds
6 Pause Squats
6 Spider Lunges
6 Alt Samson Lunges
6 Alt Dead Bugs
1 Min Single Leg Flexion/side
Pause Back Squat (25 Min)
Prep: 1×10 w/bar, 3-4×4 working up
Work: 5×4 at same weight
Met Con
3 Rounds
2 Min Wall Ball
2 Min DB Burpee Box Step Overs (M:70/50/40/30, W:50/35/25/20)
2 Min Rest
RX+: M:70, W:50
RX: M:50, W:35

Bring-a-Friend Day, 4/20 at both H and U Street locations, all fitness levels welcome!

CFDC Community Work Day, 4/20 at the City Blossoms’ Girard Children’s Garden, e-mail Volunteer Coordinator Nicole at nicole@cityblossoms.org and cc Jessi (jessi@crossfitdc.com) Kids welcome!

Easter Sunday Schedule Update:
– BootCamp at U Street – CANCELLED
– Yoga for Athletes for both H and U Street locations – CANCELLED
– Both H and U Street locations will close at 2PM

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