Saturday, October 14: the CrossFit DC Smackdown returns!
Keep an eye out for the opening of team registration this week.
A very, very close eye.
Here’s what you need to know about CFDC’s annual intramural team throwdown.
By the numbers:
2 Wall Walks
4 Alt T Push Ups
6 Band Pull Aparts
8 Alt Dead Bugs
EMOM 8 Min (4 Rounds each)
A) 10-20 Alt Shoulder Taps
B) 5 Prone Plate Retract and Press
Split Jerk (30 min)
1×5 strict press w/ bar
2×5 Push Press …
The Smackdown is back!
The 2017 edition of CrossFit DC’s annual intramural throwdown returns Saturday, October 14, 9am to 4pm at U Street. Teams of 4 CFDCers (2 men; 2 women) will compete for the Smackdown title — and more importantly, a whole lot of only-at-CFDC fun along the …
We’re excited to introduce Zach Starsia as the newest member of the CrossFit DC coaching team.
If you attend class at U Street, you might have noticed the tall, dark fellow with a penchant for Olympic weightlifting and an eye for good form. We welcomed Zach several months ago when …
15 Band Good Morning
10 Spider Lunges
15 Arch Rocks
10 Alt Dead Bugs
Deadlift Complex (30 Min)
1×10 RDL w Bar,
3×2 Deadlifts+2 RDL working up
4×2 Deadlift+3 RDLs*
*Double overhand Grip only.
Control bars to floor (don’t drop)
Work sets should be at same …
Some pundits like to slice and dice our community into 14th Streeters and H Streeters.
But we’ve got news for them. Some of us pledge allegiance to both locations.
Meet Jaime L. and Matt N. — dedicated CFDCers who lift heavy, move fast, and work hard at both gyms, depending
(Photo: Amanda H.)
The Open is coming! The Open is coming!
Yep, it’s that time of year again — the five-week-long worldwide fitness phenomenon known as the CrossFit Games Open. Every Thursday night, across far-flung corners of the world, hundreds of thousands of devotees huddle around smartphones and …