October 2, 2022

Programming Preview: Week of 10/3

Monday, 10/3: Hang Snatch 1RM Retest

Tuesday, 10/4: Row

Wednesday, 10/5: Clean 1RM Retest

Thursday, 10/6: Pull Ups and Burpees

Friday, 10/7: Run and Deadlift

Saturday, 10/8: Jerk Retest

September 29, 2022

CFDC Coach’s Corner: Floyd Brinton

What do you do/like to do outside of the gym?

I love traveling, trying new foods, experiencing new cultures, and getting out of my comfort zone. 

What inspired you to start coaching CrossFit?

I was inspired to coach because I wanted to help others grow in the same way that

September 29, 2022

CFDC U Street Member Spotlight October 2022: Valentina Bonifacio and Felipe Mendy

How long have you been doing CrossFit and how long have you been at CrossFit DC?

Valen: I started CrossFit back in Argentina in 2015, right after I retired from hockey. I moved to DC and it took me a while to find a gym, but I finally made it

September 29, 2022

CFDC H Street Member Spotlight October 2022: Mehul Patel

How long have you been doing CrossFit and how long have you been at CrossFit DC?

This October marks one year of doing CrossFit and eleven months of that is here at CrossFit DC. I’m really looking forward to my one year anniversary gift from CrossFit DC.

What do you

September 25, 2022

Programming Preview: Week of 9/26

Monday, 9/26: Front Squats

Tuesday, 9/27: Pull Ups and Row

Wednesday, 9/28: Snatch

Thursday, 9/29: “Zach Tellier” Hero WOD

Friday, 9/30: Cleans

Saturday, 10/1: Jerk

September 18, 2022

Programming Preview: 9/19

Monday, 9/18: Butterfly Pull Up Drills and Met Con – Burpees, DB Thrusters, and Pull Ups

Tuesday, 9/19: Run, Double Unders, and Handstand Skill

Wednesday, 9/20: Cleans and Front Squats

Thursday, 9/21: Row and KB Swings

Friday, 9/22: Jerks

Saturday, 9/23: Partner Met Con

September 11, 2022

Programming Preview: Week of 9/12

Monday, 9/12: Clean Complex and Met Con – Deadlift and Wall Ball

Tuesday, 9/13: Toes-to-bar, Burpees, and Row

Wednesday, 9/14: Snatch

Thursday, 9/15: Run and Bike

Friday, 9/16: Jerk

Saturday, 9/17: Cleans

September 4, 2022

Programming Preview: Week of 9/5

Monday, 9/5: Partner Met Con – “DT” + “Cindy”

Tuesday, 9/6: Row, Bike, and Core Work

Wednesday, 9/7: Pause Clean and Back Squats

Thursday, 9/8: Jerk Balance, Run, Shoulder-to-Overhead

Friday, 9/9: Pull Up Skill, Bar Muscle Ups, KB Swings, and Double Unders

Saturday, 9/10: Snatch

August 29, 2022

CFDC Coach’s Corner: Emily Hogan

What do you do/like to do outside of the gym?

Just this May I graduated from GW with a Bachelor’s Degree in Nutrition Science and Exercise Science and a minor in Chinese. Now jumping into the real world, I’m working to become a certified nutrition coach! However, in my free …