Blog
Warm Up
3 Rounds
5 Yoga Push Ups
15 Jumping Jacks
5 Hanging Scap Retraction
15 Mountain Climbers
Upper Body Work
Every 4 Minutes for 20 Minutes (5 Rounds)
:30-:60 HS HOLD*
3-5 Weighted Chin Ups**
8-12 DB Floor Press
:15-:30 L Sit
Met Con
For Time (15 Min Cap)…
How long have you been doing CrossFit (and what inspired you to begin)? How long have you been at CFDC? Why did you choose CFDC?
Joe: I’ve been doing CrossFit for about 3.5 years and have been at CFDC for 2 years. When I moved to DC, I just started …
In 2013, I walked into CrossFit DC for my first ever CrossFit class. I didn’t know at the time, but it would change my life.
I had been struggling with an eating disorder for more than a decade. I started starving myself before I was in the 4th grade. …
How long have you been doing CrossFit (and what inspired you to begin)? How long have you been at CFDC? Why did you chose CFDC?
My intro class was in May 2018 at CFDC and I’ve been at it slow and steady for about 14 months. I had a friend …
How long have you been doing CrossFit? I started doing CrossFit in January 2019.
How long have you been at CFDC? I joined the CFDC crew when I moved to DC in June 2019.
Why did you chose CFDC? My gym in Vancouver WA (by Portland OR, not Canada) fostered
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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 …
How long have I been doing crossfit (what inspired me), how long have I been at Crossfit DC, why did I choose?About 5 or 6 years now, started about 32 or 33 years old so definitely a late starter. I had been an athlete for most of my life …
Gaby and Danielle W. joined CrossFit DC together in January of 2018 after Danielle’s extensive research, and they got married September 5, 2018. We’re so glad to have them as a joint member spotlight this month!
Gaby
How long have you been doing CrossFit (and what inspired you to begin)? …
