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CrossFit DC shared an image on Facebook

Team CrossFit DC making us proud with an awesome performance in Event 6 of the @CFGAtlantic Regional!

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Day 3 at the CF Games Atlantic Regional about to start. CrossFit DC sign going up!

CrossFit DC shared an image on Facebook

Many thanks to Chris D. at Daily Screen Printing for designing and printing these standout shirts in honor of our Regionals team’s upcoming trip down South. Thank you, Chris, for the generous gift! Today, starting 4:30pm, at 14th St — Team CFDC Fundraiser Workout & Send-off: Come out and celebrate with us!:

CrossFit DC shared an image on Facebook

“They are not supermen or superwomen. What they are is dedicated. At times they train alone; sometimes before anyone else has shown up at the gym, and sometimes they’re showing up when everyone else is going home. They call CFDC their home, and they’re gym-mates, they’re friends, and they’re definitely family.” Your 2015 CrossFit DC Regionals team:

CrossFit DC shared an image on Facebook

Quick reminder, gang — the fun kind: WHAT: CFDC Happy Hour! WHEN: This Friday, starting 7:30pm WHERE: 14th St WHY: Springtime! Running Workouts! New Strength Program! Sending a team to Regionals! Coach John got elected grad student body president! Stick around after class, come hang out, bring a friend, meet the newest members of our community, and have a drink or two on us. Hope to see you there! (photo: Diana N.)

CrossFit DC shared an image on Facebook

“The 2014 Open was my first-ever CrossFit Open and I used it to determine my weaknesses and improve for the next year. When 2015 came around I knew I had greatly improved in all areas and I felt confident. But this feeling quickly went away. In 15.1 I did not complete as many full rounds as I thought I would. 15.2 was a vast improvement over the 2014 attempt, but still not where I wanted to be. I was not able to complete 15.3 due to other commitments. And then came 15.4. “I originally planned to conduct the scaled version, but through some peer pressure I switched to RX’d. The 185 clean is my 1RM and I had only completed a successful lift once prior. I finished the handstand push-ups relatively quickly and moved onto the clean. Even with the tremendous help, support, and judging that Coach Chris provided, I spent the remaining time failing to complete one successful rep. “It was embarrassing failing so many times in front of good friends and other gym members. But overall, I enjoy CrossFit DC more so for the mental training than the inherent physical conditioning. I do not think it is ever about how much weight you lift or how many reps you do, but what you do when the workout is hard and you want to quit. “In 15.4, I told myself I would not quit – no matter how frustrating, embarrassing, or otherwise. I would not stop until told to stop by a coach or judge. I would not give up and that is what I told myself with each attempt. 15.4 was a phenomenal mental test, and that is why it proved to be the best.” — S. Klocko, closing out not only this Open season but the end of his time in DC. We have no idea how we’re going to cope when he makes the move to Pittsburgh, but you know what they say about the Mafia, and about CFDC: once you’re in, you’re a member of the family for life. Congrats, Klocko, on a 15.4 that inspired more people than you’ll likely ever know, and a phenomenal 2015 Open in the books. And we’ll see you next spring, when you commute in from Steel City for the Open at CFDC, so we can cheer you on in person when you crush the 185 cleans, and more. (photo: Dima R.)

CrossFit DC shared an image on Facebook

Quick reminder about our “Open & Closed” Party tomorrow, Saturday 4/4, at the H Street Country Club, starting at 4:30pm. Can’t wait to hang out and celebrate together! (photo: Charles W.)

CrossFit DC shared an image on Facebook

The only thing better than AMRAP wallballs? Reliving the experience. Hats off to Dima R. and Charles W. for this gallery from 15.3! (More to come!)

CrossFit DC shared an image on Facebook

“I’m not going to lie, getting my first ring muscle-up during 15.3 was amazing! This being my 3rd Open, I really wasn’t expecting to ever get one. But there were so many factors outside my control that made it possible: — 1) There was the unspoken bar muscle-up challenge with the noontime crew at H Street. I was able to get my first bar muscle up back in January. Thanks guys for the motivation! — 2) The format of 15.3 which initially threw me into a deep funk thinking I was being forced to scale, but ended up allowing me to get on the rings fresh. — 3) The announcement of the hybrid heats that showed the coaches understood the concerns of the average Joe. Whoever came up with the hybrid idea is a genius! — 4) The amusing conversation with Coach Peter before starting the workout along the lines of pacing in the second and third rounds. He must have seen the panic in my eyes. The absurdity of the possibility made me laugh and calmed me down. — 5) The dual hat coaching /judging from Stephanie that got me the first muscle up after missing the initial attempts. — 6) The Open Magic that makes the seemingly impossible – possible. — 7) The help from Coach Sergio that got me past the transition a second time, but without enough strength left to press out of the dip. “The generosity and motivation I took from so many others made the difference. My only hope is to return the favor for others. And a second muscle-up would be nice too…” — Eric G., after notching his first muscle-up in 15.3: one more Open victory to buoy you up and light your fire before we all face this weekend’s penultimate 2015 Open challenge. Congratulations, Eric — here’s to a second muscle-up, and many more to follow! (photo credit: Charles W.)

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General Information

NameCrossFit DC
OwnerTom Brose
Address1722 14th St NW
Washington, DC 20009

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CrossFit Future shared a link on Facebook

"CHILL BILL" 10 to 1 OHS 115#/75# 1 to 10 Hang Clean 115#/75# *15 Double Unders after each round of Hang Cleans 10/1/15 , 9/2/15 , 8/3/15 , 7/4/15 , ETC.

CrossFit Future posted an article
kakinda posted on CrossFit CSA
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CrossFit Coronado shared a link on Facebook

Thursday 28 May

CrossFit Brand X Poway shared a link on Facebook

CrossFit Coronado posted on Facebook

Yall are going to bet better today

CrossFit Brand X Poway shared a link on Facebook

Check out BuzzFeed's article on three classic CrossFit workouts featuring scaling from Jeff and Mikki Martin. Who better to get scaling from than the founders of CrossFit Kids and the Brand X Method?

CrossFit Brand X Poway shared an image on Facebook

The Brand X Method WARM-UP: 3x 10 box step-ups (5 each leg) 10 pogos 10 walking lunges (5 each leg) 10 knees-to-elbows 10 cossacks (5 ea. leg) 10 good mornings STRENGTH: Advanced (Cap 35:00) 5 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 5 flags 10 toes-to-bar 10 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers Intermediate 5 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 2-3 flags 5-8 toes-to-bar 5-8 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers Beginner (Cap 21:00) 3-4 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 10 hollow rocks 5 toes-to-bar 5 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers MOBILITY: Upward dog Downward dog Child’s pose Photo Credit: Danell Marks Photography

CrossFit Fortius shared an image on Facebook

Big congratulations to Fortius Athlete Roy Voss for competing in his 5th CrossFit Regionals over the weekend. Roy finished 30th in the strongest field ever in the California region. Thank you Fortius Family for coming out to support. #teamfortius #crossfit #crossfitgames #crossfitregionals #californiaregionals #fortiuscompetitionteam #sandiego #delmar #sandiegocrossfit #competition #countrymusic #fortiusfamily #livesore

CrossFit San Diego posted an article
Greg Hickey published the post The Ethics of Human Movement on Tabata Times
[quote]“There is no reality except in action.” – Jean-Paul Sartre1[/quote] CrossFit is...
CrossFit Elysium shared an image on Facebook

5/27/15 WOD Warm up: CFx1 + 400m run strength: Push press 4x4@80% met-con: 4 rounds, 15 minute cap 20- kettlebell step ups (35/53) 15- box jump step downs 10- burpee

CrossFit Proper posted an article
CrossFit Mission Gorge shared a link on Facebook

Mobility and Hatch tomorrow! Building up to a heavy single on the back squat. Please RSVP for our Member Appreciation Party this Saturday 1-5pm. We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We even have one of our newer members coming to draw caricatures of everyone! :) We will provide food and drinks--just bring yourselves and get ready to have a great time!

CrossFit Coronado shared a link on Facebook

Wednesday 27 May

CrossFit Temecula posted an article
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CrossFit Ocean Beach shared an image on Facebook

CrossFit Ocean Beach shared an image on Facebook

Wednesday 5/27/2015 Set a 3RM for Press and Bent Row. Multiply by 1.1 to calculate your 1RM. Record it. 3 Rounds For Time: 3 rope climbs 6 thrusters (115/83) 12 DL (115/83) 240m Row

CrossFit Black Diamond shared an image on Facebook

#CrossFitBlackDiamond #CrossFit #crossfitcommunity #SoCal #NorthCounty #Oceanside #oside #OceansideGym #CA #California #SanDiego #SD #BetterThanYesterday #NeverStop #TrainLikeUGiveADamn #GeneralPhysicalPreparedness #GPP #gym #FUNctionalfitness #Fitness #Fit #SDLHP #SDHP

CrossFit Surf City shared an image on Facebook

CrossFit Fortius posted an article
CrossFit Surf City shared a link on Facebook

Function [Rest Day] Fitness- Kettlebell Swings + Burpee Box Jumps

CrossFit Surf City posted an article
CrossFit Coronado shared an image on Facebook

Light day post murph:)

CrossFit Belmont Heights shared a link on Facebook

South Coast CrossFit shared an image on Facebook

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Aliso CrossFit shared a link on Facebook

Tomorrow we do the Hero Workout named "Zembiec", after Major Doug Zembiec, USMC. Maj Zembiec was the Commanding Officer of my infantry company, Echo Company, 2nd Battalion, 1st Marines during the battle of Fallujah. I got to the unit a couple years later, so I did not serve under him, but his reputation and impact were still present. -RJD Below is the citation for the Silver Star which he was awarded posthumously. Silver Star Citation For conspicuous gallantry and intrepidity in action against the enemy while serving as a Marine Advisor, Iraq Assistance Group, Multi-National Corps, Iraq, in support of Operation IRAQI FREEDOM on 11 May 2007. Attacking from concealed and fortified positions, an enemy force engaged Major Zembiec’s assault team, firing crew-served automatic weapons and various small arms. He boldly moved forward and immediately directed the bulk of his assault team to take cover. Under withering enemy fire, Major Zembiec remained in an exposed, but tactically critical, position in order to provide leadership and direct effective suppressive fire on the enemy combatant positions with his assault team’s machine gun. In doing so, he received the brunt of the enemy’s fire, was struck and succumbed to his wounds. Emboldened by his actions his team and supporting assault force aggressively engaged the enemy combatants. Major Zembiec’s quick thinking and timely action to re-orient his team’s machine gun enabled the remaining members of his unit to rapidly and accurately engage the primary source of the enemy’s fire saving the lives of his comrades. By his bold initiative, undaunted courage, and complete dedication to duty, Major Zembiec reflected great credit upon himself and upheld the highest traditions of the Marine Corps and the United States Naval Service.

Aliso CrossFit shared an image on Facebook

Libby and Amanda representing @signsrx at @femmeroyalemovement. #alisocrossfit #crossfit #signsrx

Aliso CrossFit shared an image on Facebook

In keeping with Hero Week, this Thursday all morning classes will be doing the Hero workout "Rocket". This is a swim workout that has swimming, push-ups, and air squats. This Thursday 5/28, all morning classes will all be held at the Aliso Viejo Aquatic Center. All afternoon and evening classes will be held as normal at ACF. Aliso Viejo Aquatic Center 29 Santa Barbara Drive Aliso Viejo, CA 92656 5:00am - Pool (Swim Hero WOD) 6:00am - Pool (Swim Hero WOD) 7:00am - Pool (Foundations Swim Hero WOD) 8:00am - Pool (Swim Hero WOD) 12:00pm - Pool or ACF (Swim Hero WOD or sheFIT Silver Hero WOD) 4:30pm - ACF (Hero WOD) 5:30pm - ACF (Hero WOD) 6:30pm - ACF (sheFIT Hero WOD) 7:30pm - ACF (Advanced Olympic Lifting) Can't swim? Not to worry. We will have coaches on hand to teach you basic swimming techniques and to ensure your safety in the water. I hope to see many of you at the pool this Thursday. Thanks for honoring these American heroes by giving your best effort on every workout this week. -RJD

CrossFit Mission Gorge posted on Facebook

Attention new CFMG Members, Foundations will take place this week on Wednesday and Thursday evening from 6pm-7pm, not tonight. :) Come ready to learn from Coach James! He will run you through a short workout at the end of each session. If you are unable to make Foundations this week, please e-mail Coach Ian (

CrossFit Newport Beach shared an image on Facebook

CrossFit Newport Beach shared an image on Facebook

CrossFit Proper shared an image on Facebook

In great attempts, it is glorious even to fail. You have to fail a couple of times, at some point in order to succeed. So keep trying for the 1RM, going for that 1 double-under or even running that first 5k! #buildafitcommunity

CrossFit Surf City shared an image on Facebook

CrossFit Redondo shared an image on Facebook

Well, we had a great 6am crew this morning and we also had Team Magee/Haynes write their time yesterday with a Sharpie (45:05). #mastersathletes

CrossFit Proper shared an image on Facebook

A friendly reminder on your shuttle runs in today's WOD! ✋ High five someone and give them a little positive vibes! #buildafitcommunity

Michael Ray published the post The First Cue for a New CF Athlete on
Before we get started, I first want you to sit back, close your eyes, and take in three deep...
Paradiso CrossFit posted an article
CrossFit Intersect posted an article
CrossFit Carpinteria posted on Facebook

Adv WOD for Tuesday 5/26/15: Oly: -Power clean + clean - 75% x 4 sets -Snatch balance - 70% x 3 x 2. 75% x 3 x 2, 80 x 3 -Push Press - 80% x 5 x 5 Metcon: Same as Daily (135,95)

CrossFit Studio City shared an image on Facebook

Celebrating Memorial Day with the traditional Murph!!

Trojan CrossFit posted an article
CrossFit North Pasadena posted an article
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CrossFit Carpinteria posted on Facebook

Burn WOD for Tuesday 5/26: 1) WOD 1- EMOTM-12 min -5 Deadlifts -10 Air Squats *2 min rest 2) WOD 2 - 2 min. AMRAP of: -Abmats *1 min Rest 3) WOD 3 - 2 min. AMRAP of: -Push Ups *1 min Rest 4) WOD 4 - 12 min. AMRAP of: -200 m. row -or- run -10 K2E -10 KBS -10 Burpees

Vault CrossFit shared a link on Facebook

Tuesday, May 26 STRENGTH Deadlift: 2 @ 95%, 3x3 Speed Sets @ 70% WOD 20:00 EMOM M1- ME burpees M2- ME jumping lunges -

Vault CrossFit posted an article
CrossFit Carpinteria posted on Facebook

WOD for Tuesday 5/26/15: *2 min: quad mash, scrap mash, couch stretch *1 min: tri mash, banded shoulder distraction 1. Warm Up (200M then: 2 rds: 10 squats, 10 lunges, 10 hang power cleans, 10 press, 5 strict pull ups, 5 pass through a between each movement) 2. Strength: Find Your 20 rep max: -Front Squat 3. Strength: Find Your 10 rep max: -Power Clean 4. WOD 1- 21,15,9 of: -Front Squats (95,65) -Power Cleans (95,65)

CrossFit High Voltage posted an article
CrossFit Cedar Park shared an image on Facebook

Motivation Monday from Lauren Fisher! Get motivated with more inspirational CrossFit quotes here:

CrossFit FAST posted on Facebook

Happy Memorial Day to Everyone! Great turnout for Murph this morning!!!

CrossFit Hollywood posted on Facebook

Tuesday, May 26th WOD: A. For time: 500 m row B. For load: Deadlift 10-5-3-1-1-1-3-5-10

CrossFit 213 shared an image on Facebook

Great turn out for our annual Memorial Day Murph! These folks spent their morning working their tales off and supporting one another.

Vault CrossFit shared an image on Facebook

We did it! We survived Murph!! Thank you to all of those who have served and sacrificed for our freedom! Happy Memorial Day!! #vault #Crossfit #banditnation #memorialday #wod #murph #friends #family #community #noho #fitlife #boxlife #fitness #igfit

CrossFit North Pasadena shared an image on Facebook

Happy Memorial Day from CFNP. From the bottom of our hearts we thank all veterans who have served this beautiful country. All gave some, and some gave all.

CrossFit Thousand Oaks shared an image on Facebook

Great Murph event today! Well done, everyone!

CrossFit Thousand Oaks shared an image on Facebook

Take time today, time to think about the sacrifices men and women have made to let us enjoy this day. Let's honor the fallen and never forget their sacrifices. And thank you to all who serve or have served.