November 20, 2022

Programming Preview: Week of 11/21

Monday, 11/21: 10/10 WOD Retest and Row Sprints

Tuesday, 11/22: Cleans and Front Squats

Wednesday, 11/23: Jerk and Handstand Push Ups

Thanksgiving Day, 11/24: Hero + Girl WOD Thanksgiving Special

Friday, 11/25: Row, Bike, Core

Saturday, 11/26: Snatch

November 20, 2022

Programming Preview: Week of 11/14

Monday, 11/14: Snatch

Tuesday, 11/15: Pull Ups and Double Unders

Wednesday, 11/16: Bench Press

Thursday, 11/17: Clean and Jerk

Friday, 11/18: Row, KB Swings, Burpee Box Jump Overs

Saturday, 11/19: Back Squats

November 9, 2022

Programming Preview: Week of 11/7

Monday, 11/7: Met Con – Row, DB Thrusters, and Burpees and Handstand Skill

Tuesday, 11/8: Clean and Jerk Complex

Wednesday, 11/9: Pull Up/Muscle Up Skill

Thursday, 11/10: Front Squat

Friday, 11/11: Veterans Day WOD

Saturday, 11/12: Deadlift and Handstand Push Ups

October 31, 2022

CFDC H Street Member Spotlight November 2022: Larissa Dorn

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

I started CrossFit a little over a year ago after transitioning from rowing in college. Since then, CrossFit DC is the first and only gym I’ve been a part of.

What do you do

October 31, 2022

CFDC U Street Member Spotlight November 2022: Juan Ceballos

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

I’ve been doing CrossFit for 7-8 months. I joined CrossFit DC after a Boot Camp class at the H street location.

What do you do when you’re not crushing workouts at the gym?

I …

October 31, 2022

CFDC Coach’s Corner: Michelle Doak

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

Outside of the gym, I’m currently a 5th grade math teacher. Beyond work, I love traveling (I recently got back from a trip to see CFDC members Ashley and Ron get married in Colombia!), going to music festivals and …

October 30, 2022

Programming Preview: Week of 10/31

Monday, 10/31: Clean and Jerk Complex

Tuesday, 11/1: Toes to Bar, Bike, and Strict Pull Ups

Wednesday, 11/2: Handstand Push Ups, Row, and Lunges

Thursday, 11/3: Back Squat and Box Jump Overs

Friday, 11/4: Bench Press

Saturday, 11/5: Snatch and Double Unders

October 23, 2022

Programming Preview: Week of 10/24

Monday, 10/24: Met Con – Row, DB Snatch, Pull Ups, and Handstand Push Ups

Tuesday, 10/25: Front Squat

Wednesday, 10/26: Bike, KB Swings, and Burpees

Thursday, 10/27: Snatch

Friday, 10/28: Pull Up/Muscle Up Skill and Dips

Saturday, 10/29: Halloween Partner Met Con

October 16, 2022

Programming Preview: Week of 10/17

Monday, 10/17: Met Con – Row, Burpee Box Jump Overs, Wall Ball, and Toes to Bar

Tuesday, 10/18: Snatch Complex and Double Unders

Wednesday, 10/19: Back Squat and Bike

Thursday, 10/20: Pull Up/Muscle Up Skill and Bench Press

Friday, 10/21: Clean and Jerk Complex

Saturday, 10/22: Partner Met Con