Events for December 2022

December 4, 2022

Programming Preview: Week of 12/5

Monday, 12/5: Front Squat

Tuesday, 12/6: Pulling Strength Endurance Test (Pull Up/Muscle Up)

Wednesday, 12/7: Conditioning Test – Row and Burpee Box Jump Over

Thursday, 12/8: Barbell Lunges and Core Work

Friday, 12/9: Bench Press, Toes to Bar, and Handstand Walk

Saturday, 12/10: Clean and Jerk Test Max Reps in

December 4, 2022

Programming Preview: Week of 11/28

Monday, 11/28: AMRAP Met Con

Tuesday, 11/29: Clean and Jerk 1 Rep Max

Wednesday, 11/30: Row, Lunges, Burpees, and Core Work

Thursday, 12/1: Muscle Up/Pull Ups Skill

Friday, 12/2: Snatch 1 Rep Max

Saturday, 12/3: Deadlift and Handstand Push Ups

November 30, 2022

Coach’s Corner: Clay Flemming

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

Outside of the gym, I enjoy competing in competitive kickball and spending quality time with my partner, Austin, and our dog, Remi. We love to go to the movies, have dinner dates at Le Dip, and take Remi to the

November 30, 2022

CFDC U Street Member Spotlight December 2022: David Ben-Ami and Sara Tilley

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

Dave: About 3 years – I started in late 2019 right before the pandemic!

Sara: A little over 2 years! I started in August 2020 (burpees in a mask was extra painful)

What do

November 30, 2022

CFDC H Street Member Spotlight December 2022: Phil Nowak

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

I started about seven-eight years ago when my daughter took me to a couple of classes in Boston. I found District Crossfit and Amon. I moved to Crossfit DC with Amon in January of

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