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Heads up, gang — still several spaces left for this weekend’s Open Prep seminars! *** Open Skills Prep Seminar #2: Barbell Movements – Sat, Feb 14 @ 14th St (1pm) – Sun, Feb 15 @ H St (11:30am) This weekend, join Coach Chris to explore the finer points of moving CFDC’s favorite piece of equipment with maximum efficiency, particularly in preparation for The CrossFit Games Open. As always, no cost for attendance, but please email us to sign up in advance at email@example.com, using the subject line “Barbell Workshop,” and making sure to designate which of the two workshops you would like to attend. Attendance will be limited to 20 people, so get on it! ***
Excited to announce that we’ll be teaming up once again with The Bike Rack DC to offer our winter indoor cycling training program! The 12-week program begins on Saturday, January 3rd and continues weekly through Saturday, March 21st. You will be on your own bike and on your own trainer (if you don’t have one, we can provide one for you). The program is comprised of 4 phases: Base, Build 1, Build 2 and Peak. You should expect to pass through Zones 1 to 5c, Rate of Perceived Exertion (RPE) 1- 10, and Recovery through Anaerobic Capacity; and exceed 100% of your Lactate Threshold — the full spectrum of training, in other words. The goal? We’ll take the guesswork (and winter doldrums) out of your offeason training, and help you take your riding to the next level in preparation for next year’s races. WHAT: 12 Weeks to a Stronger and Faster Cyclist WHO: Cyclists, triathletes, and other athletes who are serious about improving aerobic capacity and developing offseason strength WHEN: Saturday mornings from 8:00 am to 9:30 am, starting Jan 3-March 21 WHERE: CrossFit DC Northwest (1722 14th St) WHY: Build your strongest offseason yet! Click over for more info: https://www.eventbrite.com/e/12-weeks-to-a-stronger-and-faster-cyclist-tickets-14666964285.
“I was one of those kids that had a variety of clever excuses to get out of gym class. I wasn’t an inspiring athlete so I always volunteered to keep score, inventory the athletic equipment, tidy up the locker room, just about anything that would keep me on the sidelines. Now that I’m older I appreciate that CrossFit makes me want to push myself physically and participate. I still moan (I swear we are always doing burpees) but I get to the gym, do the work and I try my best.” — Dian S. Hope you’re as entertained — and inspired — as we are by this edition of CFDC Athlete Spotlights!: http://crossfitdc.com/2014/11/cfdc-athlete-spotlight-dian-s.html (photo credit: Charles W.)
(final) Haiku to a Smackdown Workout Announcement!! — Patience exhausted! so, at last, workouts announced. Is it possible? — – Workout #1 (whole team): “Rowpes” – Workout #2: (1 guy & 1 girl): “Bearied in the Sand” – Workout #3: (1 guy & 1 girl): “Fed-Up” – Workout #4: (whole team): “Disthrustable” -
#TBT: Coach Steph maxing out the awesome meter, #Smackdown 2012. Read on for more about Steph’s journey to CrossFit — from jump-roping in Beijing to coaching with CFDC: http://crossfitdc.com/about-us/our-coaches. … and stay tuned, CFDC, for more details about what’s on tap this Sept 27: http://bit.ly/1uU7kLP.
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