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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
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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
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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
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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
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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 …
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 …
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 …
