October 2, 2023

CFDC H St Member Spotlight October 2023: Verdell

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

 I’ve been doing CrossFit since 2011. Been a CrossFit dc member since March 2023.

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

I love to play tennis, video games, and …

October 2, 2023

CFDC U St Member Spotlight October 2023: Ron and Ashley

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

We both started our CrossFit journey at CrossFit DC. Ashley started April 2021 when we had to wear masks during workouts and Ron started 6 months later.

What do you do when you’re not

October 2, 2023

Get to know Coach Mikhala!

What’s your favorite thing about CrossFit?

Learning fun new movements! They make working out feel playful and engaging.

How did you first get into CrossFit?

I always wanted to try it but traveled for work full time. During covid I decided to give it a go to meet new people

October 2, 2023

Programing Preview: Week of 10/2

Monday: Clean complex, Metcon with DB hang cleans, DB front squats, and DUs

Tuesday: Run, Pull ups, Burpees, Step Ups

Wednesday: Snatch, OHS

Thursday: Row/Bike Intervals, Core

Friday: Jerk, MC w/HSPU, Thrusters, T2B

Saturday: Deadlift, DB Bench Press…

September 24, 2023

Programming Preview: Week of 9/24

Monday: Pull Ups, BBJO, DB Bench Press

Tuesday: Rowing, Front Squats

Wednesday: Jerks

Thursday: Pause/hang cleans, TTB, DUs

Friday: “Zachary Tellier” Hero WOD

Saturday: Pause snatch grip DL, running, hang power snatch, OHS

September 10, 2023

Programming Preview: Week of 9/11

Monday, 9/11: 3 Position Hang Clean and Met Con – Front Squat and Bar Facing Burpees

Tuesday, 9/12: Met Con – Pull Ups and Double Unders and Accessory Work

Wednesday, 9/13: Jerk and Met Con – DB Thrusters and Row

Thursday, 9/14: KB Swing, Core

Friday, 9/15: Overhead Squat, Toes

September 5, 2023

Get to Know: Coach Emily

What’s your favorite thing about CrossFit?

What I love most about CrossFit is that it’s impossible to get bored; each day there’s a different workout with different movements. Even after doing this for years, I still find myself chasing new skills in the gym and seeing myself grow.

How did

September 5, 2023

CFDC U Street Member Spotlight September 2023: Francesa A.

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

I have been doing CrossFit for 4-5 years now. I started coming to CrossFit DC on a 3x per week membership in December of 2022 and in August I switched to the unlimited membership.…