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

October 9, 2022

Programming Preview: Week of 10/10

Monday, 10/10: Conditioning Test – Row, Pull Ups, Burpees, and DB Thrusters

Tuesday, 10/11: Run, KB Swing, and Dips

Wednesday, 10/12: Snatch Test (from the floor)

Thursday, 10/13: Front Squat and Core Work

Friday, 10/14: Pull Up/Muscle Up Test and Skill

Saturday, 10/15: Conditioning Test – Deadlift, Handstand Push Up,

October 2, 2022

Programming Preview: Week of 10/3

Monday, 10/3: Hang Snatch 1RM Retest

Tuesday, 10/4: Row

Wednesday, 10/5: Clean 1RM Retest

Thursday, 10/6: Pull Ups and Burpees

Friday, 10/7: Run and Deadlift

Saturday, 10/8: Jerk Retest

September 29, 2022

CFDC Coach’s Corner: Floyd Brinton

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

I love traveling, trying new foods, experiencing new cultures, and getting out of my comfort zone. 

What inspired you to start coaching CrossFit?

I was inspired to coach because I wanted to help others grow in the same way that

September 29, 2022

CFDC U Street Member Spotlight October 2022: Valentina Bonifacio and Felipe Mendy

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

Valen: I started CrossFit back in Argentina in 2015, right after I retired from hockey. I moved to DC and it took me a while to find a gym, but I finally made it

September 29, 2022

CFDC H Street Member Spotlight October 2022: Mehul Patel

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

This October marks one year of doing CrossFit and eleven months of that is here at CrossFit DC. I’m really looking forward to my one year anniversary gift from CrossFit DC.

What do you

September 25, 2022

Programming Preview: Week of 9/26

Monday, 9/26: Front Squats

Tuesday, 9/27: Pull Ups and Row

Wednesday, 9/28: Snatch

Thursday, 9/29: “Zach Tellier” Hero WOD

Friday, 9/30: Cleans

Saturday, 10/1: Jerk