Bring Friends in January + Holiday Schedule + More Stuff!

New Year Challenges:

1)  Bring AND Convert a Friend!  We love seeing your friends at the gym.  I know the New Year brings lots of resolutions by people trying to get into better shape.  Thursdays and Saturdays through the whole month of January will be “Bring a Friend” days.  Friends can come in and do […]

By |December 20th, 2014|Uncategorized|0 Comments|

I Pick Things Up and Put Them Down!

Sorry everyone, there will not be a 1600 Kids (6-9 y/o) on Friday – not enough RSVPs.  Parents, we had a great group of 9-12 y/o kids in the group today!  Please remember to RSVP for  Saturday morning’s 0800 Kids (9-12 y/o) class.  Thank you.

WOD for Friday, December 19-

Deadlift 3×5 @ 75%

10 Minute AMRAP:

10 […]

By |December 19th, 2014|Uncategorized|0 Comments|

Rest Day Reminders – Dec 18

CrossFit Kids (9-12 y/o) is “ON” for Thursday, December 18.

If you missed a WOD earlier in the week, come in during our normally scheduled WODs at 0900, 1700 and 1800 to make it up.  If you missed the 12 Days of CrossFit on Saturday, yes, you will, err, I mean “you can” make it […]

By |December 18th, 2014|Uncategorized|0 Comments|

Conversations with members.

Member:  Hey what’s that thing called that we do with the barbell in front of us?

Me:  Oh you mean when we start with the barbell in the front rack and Press it overhead?

Member:  No.  That other thing.

Me:  Oh you mean when we start with the barbell in the front rack and Squat with it?

Member:  […]

By |December 17th, 2014|Uncategorized|0 Comments|

Oh yes, there will be Burpees.

I have received hundreds of questions about the 12 Days of CrossFit workout, and I understand that many of you missed it.  I am only going to allow it this week.  Normally, you have to wait an entire year to make it up, but this ONE TIME ONLY, yes, you may make it up […]

By |December 15th, 2014|Uncategorized|0 Comments|

Friday & Saturday WODs.

WOD for Friday, December 12:

Snatch 2×1 @ 75%, 2×1 @80%, 2×1 @ 85%, 2×1 @ 90%

For time: 21-15-9

Snatch 115/83

Box Jumps 24/20″ (step up/down allowed as Rx)


WOD for Saturday, December 13:

“12 Days of CrossFit”

1 70M carry 53/35


3 Pullups

4 Burpees

5 Ring Dips


7 Wallball 20/14

8 Weighted Lunges 53/35 (KB held like a goblet)

9 KBS 53/35

10 […]

By |December 11th, 2014|Uncategorized|0 Comments|

Rest Day Reminders

Thursday is our scheduled rest/make-up day.  If you have made it to all of the WODs this week, take the day off. If you missed on, come in during the WOD times scheduled at 0900, 1700 or 1800 to make up one of them!

This weekend at the Washington Hilton (1919 Connecticut Ave, NW, Washington […]

By |December 11th, 2014|Uncategorized|0 Comments|

Sorry – no CF Kids this week

Parents, unfortunately, we will not have CF Kids this week.

WOD for Wednesday, Dec 10:

Squat 4×3 @75%

3 RFT:

30 KB Swing 53/35

30 DU

30 Calorie Row

By |December 10th, 2014|Uncategorized|0 Comments|

Press it up!

The ability to put weight overhead is probably second in utility only to being able to pick up weight off the ground.  You’ve probably noticed that this cycle – which started about 5 weeks ago – has been heavy on pushing movements (push ups, ring dips, handstands/HSPU, etc.) and on overhead movements (Press, Push […]

By |December 8th, 2014|Uncategorized|0 Comments|

Monday Funday!

So, you want to spend a little more time working on gymnastics, huh? Okay – now is your chance!  Take the first 20 minutes of the WOD to work on weaknesses in your gymnastics abilities:  handstands, HSPU, handstand walks, pullups, rings, bars, floor routine – you name it!

As you all know, we teach form […]

By |December 7th, 2014|Uncategorized|0 Comments|