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Stock for the Baby!
By Erin Losie No, I’m not talking about purchasing company stock for the baby, you’ll have to check out financial sites for that! I’m talking about stock made from animal bones! YUM! After having great [...]
3rd Annual Presidents’ Day Walk!
Presidents' Day is fast approaching and this year we have BIG plans to do a fun Presidential tour of DC to raise a ton of money for our friends at Model Secondary School for the [...]
Blizzard 2016!
Two small schedule changes: No Moms Class Saturday Morning. No Saturday SwimWOD or Swim Lessons (the Gallaudet Campus is closed. Swim Lesson make up info will be emailed out shortly) Other than that, we're 100%. [...]
Paleo Baby Food (soft-boiled eggs!)
By Erin Losie A few months ago, at my daughter’s four-month check-up her pediatrician gave me a list of “approved” foods for a four-to-six month old baby. While the doctor did say we didn’t have [...]
Olympic Lifting Course!
Olympic Lifts are the MOST complex movements we perform in the gym. They're literally an Olympic sport. They require maximum mobility and range of motion. They require immense strength and power. Most importantly, they require an [...]
Why you should try YOGA!
By Katie Rutterer I came to CrossFit to become a faster runner. I knew some great runners who told me about this crazy functional fitness performed at high intensity thing they did. I thought it [...]
WOD
2/4/2023
Workout “Open Mash Up” 5 min AMRAP 35 Double unders 9 DB Thrusters (2-45/30) 6 Chest to bar pull ups (or 3 muscle ups) 3 Wall walks Rest 3 min. Pick up where you left [...]
2/3/2023
Strength A1 - Tempo Bench Press - Build to a Heavy 5 with a 3 sec negative and a pause at the chest on the 1st rep. Repeat your heaviest weight 2 more times. A2 [...]
2/2/2023
Strength A1 - Push Jerk -Build to a Heavy 3 and repeat 2-3x A2 - Patrick Step up - 3 x 8-10/leg Strength 2 B1 - Box pistols -5 x 3-5/leg. Gradually decrease the height [...]
2/1/2023
Strength A1 - Front squats -Build to a heavy 5 with a tempo of 31x1 and repeat 2 more times. A2 - Eccentric Ankle Dorsiflexion - 3 x 4-6/leg Workout 10 min AMRAP 2-4-6-8.. [...]
1/31/2023
Strength A1 - Romanian Deadlift - 3 x 10 A2 - L-Sit Practice - 3 x 30-60 sec/total time per attempt Workout 4 rounds for completion 40 sec bike sprint Walking lunges the length [...]
1/30/2023
Workout Old City Benchmark #6 4 RFT 10 Handstand push ups 6 Squat cleans (155/105) 12 Toes to bar Compare to 9/22/22 Compare to 6/22/22 Compare to 4/25/22
PREPARING YOU FOR LIFE
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