January 29, 2023

Coach’s Corner: Rebecca Dooley

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

When I’m not taking a CrossFit class or teaching yoga, you can find me taking a yoga class at one of the yoga studios in the neighborhood. I love taking walks in different neighborhoods around the city on a quest 

January 29, 2023

CFDC U Street Member Spotlight February 2023: Sam Taylor

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

I started CrossFit back in 2019 at CrossFit DC. I was really bored with my gym routine and decided to take the fundamentals course. I really enjoyed it and never looked back. Did a

January 29, 2023

CFDC H Street Member Spotlight February 2023: James Tomlinson

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

I started CrossFit off and on in 2010, then started attending regularly in 2018 the day after the Eagles won the Superbowl, a defining moment in my life that I’m hopeful to relive in

January 29, 2023

Programming Preview: Week of 1/30

Monday, 1/30: Thrusters and Toes to Bar

Tuesday, 1/31: Double Unders, KB Swings, and Ab Mat Sit Ups

Wednesday, 2/1: Row and Core Work

Thursday, 2/2: Open Workout 19.4 – Snatch, Bar Facing Burpees, and Bar Muscle Ups

Friday, 2/3: Upper Body Strength

Saturday, 2/4: Deadlift and DB Step Ups/Overs

January 22, 2023

Programming Preview: Week of 1/23

Monday, 1/23: Clean and Jerk Complex & Met Con – Hang Power Cleans and Box Jump Overs

Tuesday, 1/24: Pull Ups, DB Hang Clean and Jerks, Burpees, and Ab Mat Sit Ups

Wednesday, 1/25: Romanian Deadlift & Met Con – KB Swings and Wall Ball

Thursday, 1/26: Row, Double Unders,

January 15, 2023

Programming Preview: Week of 1/16

Monday, 1/16: Max Row Cals, Max HSPU, and Lunges

Tuesday, 1/17: Toes to Bar, DB Snatch, DB Devil Press, and Burpees

Wednesday, 1/18: Front Squat and Met Con – Wall Ball, Box Jump Overs, and Bike

Thursday, 1/19: Jerk and Core Work

Friday, 1/20: Ring MU/Bar MU/Pull Up, KB Swings,

January 8, 2023

Programming Preview: Week of 1/9

Monday, 1/9: 3 Rep Max Front Squat

Tuesday, 1/10: Pulling Strength Test – Ring Muscle Up/Bar Muscle Up/Chest to Bar/Pull Up

Wednesday, 1/11: Snatch Complex

Thursday, 1/12: Conditioning Test – Row and Burpee Box Jump Over & Core Work

Friday, 1/13: Bench Press & Gymnastics Skill

Saturday, 1/14: Max Rep

January 2, 2023

Coach’s Corner: Mike Marrone

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

Travel! Lots of travel that may also include a side of scuba diving, skiing, city touring, or whatever else the road may throw at me. And I always try to make a point of dropping into a local affiliate!

What

January 2, 2023

CFDC H Street Member Spotlight January 2023: Noura Hemady

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

I started Crossfit in 2017 and I’ve been at CrossFit DC since November 2021, when I moved back to DC after a few years in Philadelphia. I’d dropped in a few times at H …