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Lewis D. has been an inspiration at the U Street location with his easy smile, interest in trying new movements and desire to constantly improve. We’re delighted to feature him in this month’s member spotlight!
How long have you been doing CrossFit (and what inspired you to begin)? How long
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A pharmaceutical expert by day, Tim spends his evenings frequenting H St. Tim, we’re so happy to have you as one of our kick ass members – Cheers to many years squatting at CFDC!
How long have you been doing CrossFit (and what inspired you to begin)
Finding out about
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Warm Up
3 Rounds
6 Pause Squats
6 Reverse Hand Spider Lunges
6 Jump Squats
6 Alt T Push Ups
1:30 Death Stretch/ side (:45 low/:45 high)
Strength
Front Squat (25 Min)
Prep: 1×10 w/ bar, 3×3 working up
Work: 4×6 at same weight
Finisher
EMOM 10 (5 Rounds each)…
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’ve been doing CrossFit for a year now. I started because it seemed like all my friends back …
500 Burpees for Time
APRIL FOOLS!
Warm Up
3 Rounds
6 PVC Dislocates
6 Pause Squats
6 PVC OHS
6 Squat to Bootstrappers
Snatch (35 min)
Prep:
2×2 Hang Hi Pulls+2 Hang Power Snatch+ 2 OH Squats
2×2 Hang Power Snatch working up
Work:
Hang Snatch 3-3-2-2-1-1-1
Met Con:
5 …
Warm Up
4 Rounds
4 Alt T Push Ups
4 Quadruped Ext& Rotation/ side
4 Pillar to plank
4 Spider lung w/ reach up
Strength
Strict Press (30 min)
Prep: 1×5 w/bar, 3×5 working up
Work: 4×5 at same weight*
Follow each work set with BOTH:
12 Plate Russian Twists…
Warm-Up
3 Rounds of
20 Jumping Jacks
20 Mountain Climbers
20 High Knees in Place
5 Hanging Scap Retractions
5 Dolphin Push-Ups
5 Tube Sword Pulls/ side
Met-Con
Run 400m
36 Push-Ups
24 Pull-Ups
12 Alt DB Snatch
Run 800m
24 Push-Ups
16 Pull-Ups
8 Alt DB Snatch
12 Push-Ups…