July 17, 2019

Ask the Coach: How do you recover from an injury and remain active?


On August 15, 2017 after an EMOM of muscle ups, I had no idea that it would be 22 months until I even thought about doing another one. But the next morning as my coffee brewed and I reached for a mug on the top shelf, a stabbing pain

July 11, 2019

Tom’s CrossFit “Origin Story”

Listen in to Tom’s CrossFit “origin story” in the MobilityWOD’s the Ready State Podcast: https://www.mobilitywod.com/mwod_podcast/s4ep5-tom-brose/

June 30, 2019

Smackdown 2019: Da Bomb – Blowin’ it up

Smackdown 2019 is now in the books, and WOW what a competition! Twenty teams competed this year and because we had more men sign up than women, we had one all male team: the Big Dills (they aptly wore pickles on their camo tank tops). One team member was heard

June 27, 2019

DCW Corner: Olympic Weightlifting According to Caitlin

How did you get into weightlifting?

I played competitive rugby (full back) for seven years. Following college, I played with the Wisconsin Women’s Rugby Football Club and for Wisconsin Under-23 Women’sSelect-Side Team. During this time, I took up strength training with the local men’s team to increase my chances

June 27, 2019

Member Spotlight: Stevee R.

How long have you been doing CrossFit (and what inspired you to begin)? How long have you been at CFDC? Why did you chose CFDC?
I was technically introduced to CrossFit around 2011, but I’ve only actually been doing CrossFit since July 2016 when I started elements at CFDC. At

June 21, 2019

Ask the Coach: What was your first Smackdown experience?


My first Smackdown was about three months after I joined CFDC. I wasn’t planning on participating because I was still so new to Crossfit and didn’t know many people at the gym (read: I was still YouTubing the warmup movements before every class and going to 730 hoping the

June 17, 2019

Smackdown 2019 is Here

When: Saturday June 29th, 10am-5pm

Where: U St

Afterparty: 5:30 at Archipelago – all are welcome!

What is the Smackdown?

It’s an internal CrossFit DC team competition for all members, whether you’ve been doing CrossFit for 6 months or 6 years. The events are designed so that being smart can

May 28, 2019

Got aches? Meet CFDC’s Chiropractor – Dr. Paul Glodzik

Dr. Paul Glodzik is the owner and head chiropractor of Washington Injury and Sports Performance Clinic, and has been practicing for 10 years. He is licensed to provide several types of treatment, including active release technique (ART), Graston, and dry needling.

Paul’s lifelong love of sports inspired him treat pain and injury as

May 21, 2019

New CFDC Goal-Setting Worksheet

Those of you who have been in class this week may have seen or heard about the new goal-setting worksheets.

We have created these worksheets to help members think through your progress and where you’d like to focus your efforts moving forward, then have a tool to track and assess