March 19, 2023

Programming Preview: Week of 3/20

Monday, 3/20: Back Squat and Met Con – Single Arm DB Snatch, Alt OH Lunges, and Double Unders

Tuesday, 3/21: Row and Burpees

Wednesday, 3/22: Bench Press and Met Con – Single Arm DB Hang Clean and Jerk

Thursday, 3/23: Romanian Deadlift and Single Leg Accessory Work

Friday, 3/24: Met

March 12, 2023

Programming Preview: Week of 3/13

Monday, 3/13: 3RM Back Squat baseline test and Met Con – Row, Burpee Box Jump Overs, DB Hang Squat Cleans

Tuesday, 3/14: Chin Up baseline test and Met Con – DB Strict Press, Core Work

Wednesday, 3/15: Met Con – Row, Double Unders

Thursday, 3/16: Tempo Deadlift

Friday, 3/17: 3RM

March 12, 2023

Programming Preview: Week of 3/6

Monday, 3/6: Bench Press and Met Con – Push Ups, Sit Ups, and Double Unders

Tuesday, 3/7: Bike, KB Swings, Row, DB Hang Clean & Jerk, Burpees, and Pull Ups

Wednesday, 3/8: Back Squat and Met Con – Box Jump Overs, Wall Ball, OH Single DB Lunges, and Goblet Squats

February 27, 2023

Coach’s Corner: Peter Petersan

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

Other than my regular job, I spend most of my time shuttling our 11-year-old to and from hockey practice, hockey games, and jiu jitsu classes. I also like to tinker on old motorcycles and travel.

What inspired you to start

February 27, 2023

CFDC U Street Member Spotlight March 2023: Ted Katz and Leah Krohn

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

We’ve both been doing CrossFit since Fall of 2021 when we joined CrossFit DC!

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

We both work in medicine (Ted is an

February 27, 2023

CFDC H Street Member Spotlight March 2023: Spring-Eve See

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

I used to be a member of boxes in Boca Raton, FL and Virginia Beach, VA many, many years ago and took a beat when we moved to DC. I’m new to the CrossFit

February 26, 2023

Programming Preview: Week of 2/27

Monday, 2/27: Hang Snatch & Met Con – Alt DB Snatch and Double Unders

Tuesday, 2/28: Pull Ups/Muscle Ups and Burpee Box Jump Overs

Wednesday, 3/1: Wall Walks, Single Leg Squats, and Handstand Push Ups

Thursday, 3/2: Rowing and Mobility

Friday, 3/3: Open Workout 23.3

February 20, 2023

Programming Preview: Week of 2/20

Monday, 2/20: Met Con – Wall Ball, Power Snatch, Lateral Hops, Single DB Step Ups, Thrusters, and V Ups

Tuesday, 2/21: Front Squat & Met Con – DB Thrusters and Double Unders

Wednesday, 2/22: Met Con – Row, Burpee Box Jump Over, and Single DB Step Up

Thursday, 2/23: Met

February 12, 2023

Programming Preview: Week of 2/13

Monday, 2/13: Met Con – Wall Ball, Power Snatch, Lateral Hops, Single DB Step Ups, Thrusters, and V Ups

Tuesday, 2/14: Met Con – Pull Ups, Burpees to a target, and DB Push Press

Wednesday, 2/15: Single Leg Squat Skill & Met Con – Double Unders, KB Swings, and Sit