May 28, 2023

Programming Preview: Week of 5/29

Monday, 5/29: “Murph”

Tuesday, 5/30: Met Con – Row, Bike, Plank Hold, and Side Plank

Wednesday, 5/31: Push Press and Met Con – Double Unders, DB Shoulder to Overhead, and Burpees

Thursday, 6/1: Pause Front Squats and Met Con – Wall Ball, KB Swings, Box Jump Overs, and Single DB

May 21, 2023

Programming Preview: Week of 5/22

Monday, 5/22: Push Press and Met Con – DB Hang Clean & Jerk and Burpees

Tuesday, 5/23: Pause Front Squats and Met Con – Hang Power Cleans, Front Squats, and Toes to Bar

Wednesday, 5/24: Row, Run, and Double Unders

Thursday, 5/25: “Cindy” and Thrusters

Friday, 5/26: Hollow Rock Progression

May 14, 2023

Programming Preview: Week of 5/15

Monday, 5/15: Back Squat 3 Rep Max Retest and Met Con – Row and Box Jump Overs

Tuesday, 5/16: Strict Chin Up Retest and 2-Part Met Con – Alt DB Snatch, Push Ups, and Knees to Elbows

Wednesday, 5/17: Max Row Cals Retest and Met Con – Wall Ball, Sit

May 7, 2023

Programming Preview: Week of 5/8

Monday, 5/8: Row, Bike, DB Bench Press, and Strict Chin Ups

Tuesday, 5/9: Back Squat 3×1 @105%+

Wednesday, 5/10: Met Con – Power Snatch, Burpees, and Double Unders

Thursday, 5/11: Running “Cindy”

Friday, 5/12: Pause Deadlifts and Core Work

Saturday, 5/13: Bench Press 3-3-2-2-2 and Met Con – Push Press

May 1, 2023

CFDC U Street Member Spotlight May 2023: James and Andrew O’Duden

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

James: I’ve been doing CrossFit since 2016 and at CrossFit DC since 2021.

Andrew: I’ve been doing CrossFit for seven years and at CrossFit DC for about five months.

What do you do when

May 1, 2023

CFDC H Street Member Spotlight May 2023: Egle and Ieva Vilkelyte

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

We both started CrossFit back in 2017 and then switched to CrossFit DC in November 2021 after our old gym closed. And the noon classes quickly won us over.

What do you do when

May 1, 2023

Coach’s Corner: Tom Brose

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

Spend time with my wife Winnie and dog Pepper. We have a cabin in West Virginia and we’re there as much as possible- hiking, gardening, chopping wood etc.  Time in nature is essential.  I’m also a big rugby fan, and …

April 30, 2023

Programming Preview: Week of 5/1

Monday, 5/1: Back Squat 3×3 and Met Con – Back Squat, V Ups, and Single DB Box Step Ups

Tuesday, 5/2: Bench Press 3×3 and Strict Chin Ups

Wednesday, 5/3: Row, Bike, and Burpees (repeat of 3/27 WOD)

Thursday, 5/4: Met Con – Hang Power Cleans, Toes to Bar, and

April 27, 2023

Programming Preview: Week of 4/24

Monday, 4/24: Met Con – Run, Hang Power Clean, Handstand Push Ups, and Toes to Bar

Tuesday, 4/25: Back Squat 5×2

Wednesday, 4/26: Bench Press 4×5 and Met Con – DB Shoulder to Overhead and Double Unders

Thursday, 4/27: Row and Deadlift

Friday, 4/28: Strict Chin Ups and Strict Press