crossfitdc-admin

September 11, 2019

On the Road Again!

Hi CrossFit DC family,

As you all know from August’s monthly newsletter, I’ve wrapped up my work in Operations and everything has successfully transitioned over to Jess, who is doing a fantastic job. He’s the one you’re all getting emails from and making all the nifty upgrades you see around …

January 26, 2015

Monday, 01/26

IMG_6269

Warm-Up
3 Rounds
6 Pause Squats
6 Spider Lunges

then

3 Rounds
12 Band Good Mornings
6 Jump Squats

Box Squat (30 Min cap)
1×5 w/ bar
1×5@ 25%
1×5@ 35%
1×3@ 50%
5×3@ 60%

Met con (12 Min time cap)
40-30-20-10
Squats w/ plate to the chest (45/25)
Plate …

November 5, 2013

Wade’s Army Workout at CFDC

[wpgform id=’5429′]…

July 31, 2012

Praesent Et Urna Turpis Sadips

Quisque ligulas ipsum, euismod atras vulputate iltricies etri elit. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Nulla nunc dui, tristique in semper vel, congue sed ligula. Nam dolor ligula, faucibus id sodales in, auctor fringilla libero. Pellentesque pellentesque tempor tellus eget hendrerit. Morbi id …

July 31, 2012

Donec At Mauris Enim Duis Untis

Quisque ligulas ipsum, euismod atras vulputate iltricies etri elit. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Nulla nunc dui, tristique in semper vel, congue sed ligula. Nam dolor ligula, faucibus id sodales in, auctor fringilla libero. Pellentesque pellentesque tempor tellus eget hendrerit. Morbi id …

July 31, 2012

Nullam Vitae Nibh Un Odiosters

Quisque ligulas ipsum, euismod atras vulputate iltricies etri elit. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Nulla nunc dui, tristique in semper vel, congue sed ligula. Nam dolor ligula, faucibus id sodales in, auctor fringilla libero. Pellentesque pellentesque tempor tellus eget hendrerit. Morbi id …

July 31, 2012

Proin Sodales Quam Nec Sollicit

Quisque ligula ipsum, euismod aturesit vulputate a, ultricies et elit. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Nulla nunc dui, tristique in semper vel, congue sed ligula. Nam dolor ligula, faucibus id sodales in, auctor fringilla libero. Pellentesque pellentesque tempor tellus eget hendrerit. Morbi …

July 31, 2012

Nunc Tincidunt Elit Cursus

Quisque ligula ipsum, euismod a vulputate a, ultricies et elit. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Nulla nunc dui, tristique in semper vel, congue sed ligula. Nam dolor ligula, faucibus id sodales in, auctor fringilla libero. Pellentesque pellentesque tempor tellus eget hendrerit. Morbi …

July 31, 2012

Class Aptent Taciti Soci Ad Litora

Quisque ligula ipsum, euismod a vulputate a, ultricies et elit. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Nulla nunc dui, tristique in semper vel, congue sed ligula. Nam dolor ligula, faucibus id sodales in, auctor fringilla libero. Pellentesque pellentesque tempor tellus eget hendrerit. Morbi …