August 1, 2022

CFDC H Street Member Spotlight August 2022: Molly Braese

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

I’ve been doing crossfit since 2015 (??) at Crossfit DC.  I really wanted to try a gym that was close to my house (at that time, I lived about a mile from the H …

August 1, 2022

CFDC U Street Member Spotlight August 2022: Marco Enriquez

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

I signed up for my first CFDC bootcamp class in 2019. It was a new way of exercising for me back then, and I enjoyed it a lot. When 2020 started, I wanted to …

August 1, 2022

Coach’s Corner: Brendan Weintraub

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

You can usually find me walking around the U Street/Logan area with my 3yo beagle named Meadow and my boyfriend! Other than that, I just started a doctoral program in public health at Johns Hopkins, so that takes up a …

July 31, 2022

Programming Preview: Week of 8/1

Monday, 8/1: Hang Snatch 1 RM Test

Tuesday, 8/2: Pull Ups

Wednesday, 8/3: 2k Row Conditioning Test and Core Work

Thursday, 8/4: Split Jerk

Friday, 8/5: Clean 1RM Test and Squats

Saturday, 8/6: Muscle Ups/Pull Ups, Run/Row

July 24, 2022

Programming Preview: Week of 7/25

Monday, 7/25: Max Pull Up Retest & Met Con – Pull Ups, DB Hang Power Snatch, and Burpees to a target

Tuesday, 7/26: Tall Cleans, Hang Cleans

Wednesday, 7/27: Retest Push Press

Thursday, 7/28: Retest Deadlift 3RM

Friday, 7/29: Row, Double Unders

Saturday, 7/30: Partner Met Con

July 16, 2022

Programming Preview: Week of 7/18

Monday, 7/18: Bar Facing Burpees, Thrusters, and Double Unders

Tuesday, 7/19: Running and Pull Ups

Wednesday, 7/20: Front Squat 1RM Retest

Thursday, 7/21: Rowing

Friday, 7/22: Handstand Push Up Retest

Saturday, 7/23: Deadlift

July 10, 2022

Programming Preview: Week of 7/11

Monday, 7/11: Front Squat and Met Con – Run and Wall Ball

Tuesday, 7/12: Push Press and Dips

Wednesday, 7/13: Pull Ups

Thursday, 7/14: Deadlifts

Friday, 7/15: Row, Handstand Skill, Core Work

Saturday, 7/16: Front Squat

July 3, 2022

Programming Preview: Week of 7/4

Monday, 7/4: Partner Met Con – Run, Curtis P, DB Burpee Box Step Over, and DB Snatch

Tuesday, 7/5: Pull Ups and Handstand Push Ups

Wednesday, 7/6: Tall Cleans and Front Squats

Thursday, 7/7: Row and Double Unders

Friday, 7/8: Snatch and Toes to Bar

Saturday, 7/9: Deadlift and

June 30, 2022

CFDC Coach’s Corner: Jess Prewitt

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

When I’m not at the gym, you’ll often find me and my husband walking our Golden Retriever Astor or treating ourselves to one of our favorite DC restaurants. When we have a chance to get out of DC, we …