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.…

September 5, 2023

Programming Preview: Week of 9/4

Monday, 9/4: Labor Day Partner Met Con

Tuesday, 9/5: Met Con Baseline – Pull Ups and DB Thrusters

Wednesday, 9/6: DB Bench Press and Double Unders

Thursday, 9/7: Clean Pause Extensions, Front Squats

Friday, 9/8: Met Con Baseline – Row, Bike, and Burpees

Saturday, 9/9: Sotts Press, 3 Position Snatch

August 27, 2023

Programming Preview: Week of 8/21

Monday, 8/21: Hang Snatch and Met Con – Wall Ball, Burpee, and Hang Power Snatch

Tuesday, 8/22: Rowing and Pull Ups

Wednesday, 8/23: Split Jerk, Running, and Shoulder to Overhead

Thursday, 8/24: Front Squat 1RM

Friday, 8/25: Met Con – Muscle Ups, Handstand Push Up (scaled version available)

Saturday, 8/26:

August 13, 2023

Programming Preview: Week of 8/14

Monday, 8/14: Front Squat and Met Con – Front Squats, Toes to Bar, and Burpees

Tuesday, 8/15: Romanian Deadlift and Met Con – KB Swings and Handstand Push Ups

Wednesday, 8/16: Running and Pull Ups

Thursday, 8/17: Snatch

Friday, 8/18: Row and Bench Press

Saturday, 8/19: Clean and Front Squat