March 31, 2019

Member Spotlight: Lewis D.

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

June 1, 2017

CFDC Athlete Spotlight: Tim R.

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!

18768487_10155435090704225_4998241999302862721_oHow long have you been doing CrossFit (and what inspired you to begin)

Finding out about

April 4, 2017

Wednesday, 4/5

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)

Front Squat (25 Min)
Prep: 1×10 w/ bar, 3×3 working up
Work: 4×6 at same weight

EMOM 10 (5 Rounds each)…

April 1, 2017

Athlete Spotlight: Shelbi S.

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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 …

March 31, 2017

Saturday, April 1

500 Burpees for Time


Warm Up
3 Rounds
6 PVC Dislocates
6 Pause Squats
6 Squat to Bootstrappers

Snatch (35 min)
2×2 Hang Hi Pulls+2 Hang Power Snatch+ 2 OH Squats
2×2 Hang Power Snatch working up

Hang Snatch 3-3-2-2-1-1-1

Met Con:
5 …

March 27, 2017

Monday, 3/27

Warm Up
4 Rounds
4 Alt T Push Ups
4 Quadruped Ext& Rotation/ side
4 Pillar to plank
4 Spider lung w/ reach up

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…

June 12, 2016

Monday, 6/13

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

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…