WOD 2017-09-14T01:24:04+00:00


1502, 2018

Feb 16th/17th Workouts & News

February 15th, 2018|0 Comments

The West Philadelphia born Waverly Woodson served admirably in World War II.  The Medal of Honor should have been awarded to him. His story should known and remembered. Read about him HERE and HERE CROSSFIT [...]

1402, 2018

Feb 15th Workouts & News

February 14th, 2018|0 Comments

CROSSFIT 1) Max Distance Heavy Farmer Carry in 5:00 Rest 2:00 before moving to #2 2) Max Distance Front Rack Carry in 5:00 Record distance in yards, if weather permits, use outside as well. 3) [...]

1302, 2018

Feb 14th Workouts & News

February 13th, 2018|0 Comments

  We are happy to be accommodating but, as our community has grown, we do need the cubbies spaces available for all members to use. Friendly reminder that the only gear allowed to be left [...]

1202, 2018

Feb 13th Workouts & News

February 12th, 2018|0 Comments

CROSSFIT Gymnastics Skill Spend 15 minutes on one or two movements that will show up in this years CrossFit open: -Pull Ups (note- There are pull ups in tomorrow’s workouts) -Handstand Push-ups -Toes to Bar [...]

1102, 2018

Feb 12th Workouts & News

February 11th, 2018|0 Comments

The 2018 CrossFit Games Open are upon us: All athletes who registered for the Open will come together on Friday nights for 5 weeks, starting Feb 22nd, and perform the Open workout together! Like past [...]

802, 2018

Feb 9th & 10th Workouts

February 8th, 2018|0 Comments

Our February Newsletter, chock full of things to know about the gym, went out yesterday. If you did not receive it, please check your spam folders. You may also read it HERE! CROSSFIT 1) Front [...]

702, 2018

Feb 8th Workouts & News

February 7th, 2018|0 Comments

It's here!! The 2018 CrossFit Games Open: There will be NO 7 pm CF class on Fridays, Feb 23rd - March 23rd, as we will be holding “Friday Night Lights” at 7:00 PM each week [...]

602, 2018

Feb 7th Workouts & News

February 6th, 2018|0 Comments

Tony Lewis Jr Author, community activist, and native Washingtonian Tony Lewis Jr is a cultural figure in DC whose family story of pain and perseverance become part of the fabric of DC. Read his story [...]

502, 2018

Feb 6th Workouts & News

February 5th, 2018|0 Comments

CROSSFIT For time with a partner: 100-80-60-40-20 Calorie Row Perfect Air squats to a med ball Hollow Rocks *Complete 100 Foot Bear Crawl after each completed round. **One person works, One person rests *35:00 Cap [...]

502, 2018

Feb 5th Workouts & News

February 5th, 2018|0 Comments

CROSSFIT 1) Power Clean: 1 rep max - 8-10 sets. Rest 2:00 between attempts 2) Power Clean + Front Squat + Shoulder to overhead: 3 x 1 + 2 + 2. Work up to metcon [...]

102, 2018

Feb 2nd & 3rd Workouts & News

February 1st, 2018|0 Comments

CROSSFIT 1) Front Box Squat: 9 sets x 3 @60%, every :60s. *Use a 12-15" box height, normal squat stance, sit back on box + explode up. 2a) Squat Cleans: Warmup to workout weight in [...]

3101, 2018

Feb 1st Workouts & News

January 31st, 2018|0 Comments

Black History Month!! We'll have a few specialty workouts this month highlighting some special individuals CROSSFIT 1) Skill Work Toes to Bar + Static Hold Spend 15 Minutes working on improving T2B efficiency. Between sets [...]

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