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“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.)

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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.)

CrossFit DC shared a link on Facebook

We miss you already, Tanny! Wishing you all best with the new gig and the next chapter — but we sure aren’t letting go so easily. Fully expecting training updates on the reg all the way from Thailand! “Thank you @crossfitdc for an awesome sauce pants programming and being a sanctuary for the crazy and the fun. Admittedly, It woulda been a whole lot easier to leave had I never met these guys. But I would not change it for the world. Thank you Tom for making coming to the gym the highlight of my days. Thank you @iamjamesditrijr for teaching me how to sort of snatch and being my donut/lifting/ice skating and everything buddy/#brotherfromanothermother. Thank you @katiedeereese @invictusaz6 @missdaze @rzambard @dimaross @mjdaze for this beautiful friendship and making me look forward to seeing you guys every time. @dominic_berger your selfie skill will always be what I shoot for…and will never make it but that’s okay. It makes you special. @heyheyleahfaefae your my lifting gal crush and I can’t wait to see you out lift all the strong dudes #likeagirl Stay awesome guys and I will see you guys soon!!! Love, me.” — Tanny C.,

CrossFit DC shared an image on Facebook

“The brick walls are there to give us a chance to show how badly we want something.” Continuing our quest for the strongest offseason yet with The Bike Rack DC and Team Sticky Fingers! *****

CrossFit DC shared an image on Facebook

Happy, happy Friday, all! Looking forward to tonight’s happy hour, 6:30-7:30pm, at the H St gym. Stick around after class, come hang out, meet our awesome new Elements grads, and have a drink or two on us. See you there, CFDC! (photo credit: Charles W.)

CrossFit DC shared an image on Facebook

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, 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! ***

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

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Beaverton CrossFit posted an article
candra posted on CrossFit CSA
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Beaverton CrossFit shared an image on Facebook

Look! Another cute CrossFit couple joins our family! Welcome Brian and Kelly!!! #CrossFit #crossfitcouples #bulldogstrong

Beaverton CrossFit shared an image on Facebook

Great day of competition! #bulldogstrong

CrossFit Oakland posted on Facebook

Sunday is a Recovery Day.

Max Fitness CrossFit shared a link on Facebook

Gymnastics WOD 11 am 4/26/15

Max Fitness CrossFit posted an article
CrossFit Potrero Hill shared a link on Facebook

WOD- Sunday Apr 26 (repeat from 11/22/14) SKILL: Max Handstand walk distance Lv1 Max HS hold on wall Lv2 Max free HS hold WOD: Teams of 2 80 Air Squats 10 wheelbarrow walks 60 Pull-ups 8 wheelbarrow walks 40 T2B 6 Wheelbarrow walks 20 Burpees 400 m …

CrossFit Potrero Hill posted an article
Max Fitness CrossFit shared an image on Facebook

What an INCREDIBLE morning we had at the SWAB-n-WOD! 29 athletes (plus kids and dogs) came out and experienced Lori's WOD. Most importantly, we signed up 15 people for the Be The Match bone marrow donor registry! Stephanie finished as the top woman with 339 reps and Ian finished as the top male with 368 at RX. Way to go! Lori (SASS- Swab and Save Someone), this is us sending you all of our good vibes for your fight against cancer. We will continue to search for your bone marrow match here in SF and beyond! Now, we challenge San Francisco CrossFit, United Barbell, Telegraph CrossFit, Flagship CrossFit, LaLanne Fitness CrossFit, CrossFit Potrero Hill, CrossFit Alinea, CrossFit 415, and Arena Ready Performance | CrossFit to host your own SWAB-n-WOD and see if you can collect more swabs and complete more reps than our athletes. Send us a direct message if you're in! -

CrossFit 101 shared an image on Facebook

Our Instructors at CFHQ's Gymnastics seminar teaching us how weak our cores are lol. #coachseanhasmilfadmirerershere #coachmarcialhasmaleadmirerershere #continuingeducation

CrossFit Burlingame shared an image on Facebook

Napa Stay Ready Team CFBG is coming for you! Family time outside the gym is important. #dressedtoimpress #cfbgfamily #crossfit #CFBG #napa

Berkeley CrossFit posted an article
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New Era CrossFit posted an article
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04/25 WOD Day of Strongman Yoke Work and Tire Flips The post 04/25 WOD appeared first on Crossfit Echelon.

CrossFit Echelon posted an article
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cfsausalito shared an image on Facebook

Friday night boys' club with a little "Bear Complex." #sausalitostrong

CrossFit Oakdale shared an image on Facebook

CrossFit birthday gifts!

CrossFit Oakdale shared an image on Facebook

Friday 4/24/15 #crossfitoakdalewhiteboard

Morgan Hill CrossFit shared an image on Facebook
Morgan Hill CrossFit shared an image on Facebook

Barbell club Friday's at 430-6! Drop Snatch/ Snatch/ clean+ front squat+ jerk/ back squat/ RDL

CrossFit Oakdale shared an image on Facebook


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CrossFit Oakdale shared an image on Facebook

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CrossFit Avalanche shared a link on Facebook

Truckee-Donner Recreation and Park District Presents: Help bring WARM WATER to Truckee by dipping in some COLD WATER! All proceeds go to the new Truckee Aquatic Center. Come enjoy an afternoon of free prizes, learning a new Crossfit routine, stand-up & prone paddling, taking a dip in Donner Lake and raising money for a great cause! Saturday May 2: Schedule Of Events: Ongoing | Watermans 100 yards Sprint Paddle Challenge 2-2:30pm | Registration 2:30-3:15pm | Workout w/ Crossfit Blizzard & Avalanche 3:15-3:25pm | Raffle with prizes from Finis 3:30-3:40 | Donner Dip! 3:40pm-4pm | Group Picture and snacks

CrossFit Avalanche shared a link on Facebook

CrossFit Avalanche, CrossFit Blizzard - CrossFit Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

CrossFit Anywhere shared a link on Facebook

Spring Newsletter

CrossFit Folsom Lake shared an image on Facebook

Who doesn't love a little birthday WOD fun?!

cfsausalito shared an image on Facebook

Look who came to visit the noon class today! Newest C/S addition William Wilder Deuyour and his gorgeous mama. Welcome to the family, little guy! #futurecrossfitter

CrossFit Folsom Lake posted on Facebook

Adam will be lifting tomorrow morning at 8am. Anyone is welcome to join him doing what he plans to do. Regular open gym is at 9:30

Good Times CrossFit posted on Facebook

Hey volunteers... we could really use some of you early... like 6:30 a.m. to help set up equipment and register the teams... don't worry, Rooted Coffee will be there!!!

South Sacramento CrossFit shared an image on Facebook

Put in the work. Success is waiting for you to show up. #LPCF #Crossfit #Community #Family HAPPY FRIDAY!!!

CrossFit Avalanche shared an image on Facebook

Father & Son Crushing Crew!

Jefferson State CrossFit shared an image on Facebook

Come try a free Crossfit Kids class! Fridays at 3 and 330! 3 pm for 3-7 years ($50 for a 10 punch card) 330 pm for 7-12 years ($75 for a 10 punch card) Its a fun, supportive, and healthy environment where our kids can learn teamwork, perseverance, and Crossfit! The skills they learn in this class carry over to all aspect of life and athletics! See you this afternoon! #crossfit #crossfitkids #thisisredding #jeffersonstatecrossfit #patriotsrebelsathletes

CrossFit Determination shared an image on Facebook

WOD:4.24.15 Friday mash Against a 35min clock, complete… 50 DUs 25 sdhp 40 DUs 20 SDHP 30 DUs 15 SDHP 20 DUs 10 SDHP 10 DUs 5 SDHP Rest 3min 3rds 400m run 21 push press 12 t2b Rest 3min With remaining time AMRAP 7 bbj 14 wallball 210m row

Auburn CrossFit shared a link on Facebook

ACF – April 24, 2015

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FRIDAY 4/24/15: "Nicole" 20min AMRAP 400m run Max Effort Pull-Ups *everytime you come off the bar you must run another 400m

American River Crossfit shared a link on Facebook


CrossFit Valley View shared a link on Facebook

truebarbellion published the post Self-Image: Believing Takes Practice on Tabata Times
[pullquote align="right"]It takes time and practice and patience to develop a skill. Despite my...
CrossFit Envy posted on Facebook

Prehab/activation: SMR - overhead mobilization with barbell Internal hip rotation mobilization -then- 2 rounds at a conversational pace: 15 target burpees 1 min jumping rope 250 m row -then- For time: Unbroken Double Unders 5-10-15-20-25-30-35-40-45-50 You must complete each set unbroken before moving onto the next. You must stop the rope before preceding onto the next set. (15 min cut-off... Or just spend 15 mins practicing). -then- AMRAP in 15 minutes: 200m run 10 toes to bar 25' handstand walk (or 20 shoulder touches / Palm raises against wall, or 5 wall-walks)

CrossFit Envy posted on Facebook

Competitors Program Week 7, Day 5 (Deload): Work on Clean and Jerks. Work up to a moderate weight (65-75%) and collect a total of 10 singles. -then- 5 rounds (not for time): Max quality reps supine ring rows Max quality reps strict ring dips -then- 3 rounds for time: 400m run 30 KB swings (53/35) 3 rope climbs -then- *optional For time: Unbroken Double Unders 5-10-15-20-25-30-35-40-45-50 You must complete each set unbroken before moving onto the next. You must stop the rope before preceding onto the next set.

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CrossFit CSA posted on Facebook

Power WOD 4/24/15 Back Squat 10x2 at 60% 1RM ***Focus on FORM AND SPEED! Rest no more than 1 min between sets Asst: EMOM 20 min ODD- 50' Burpee Broad Jump EVEN- 7 Strict Pull Ups ( or 7 banded strict pull ups- use lightest band possible)

CrossFit CSA posted on Facebook

Part A) Work up to a moderately heavy Snatch weight, then... 10 min EMOM of: 1 Snatch *Pay special attention to your foot work, getting as tall as you can in your pull, throw the weight to lockout every time. Part B) 3 rounds for time: 10 OHS (135/95) 50 Double Unders

CrossFit Feather River shared an image on Facebook

Happy Friday Back Squat: 3x12 @ 60% WOD: "Nancy" 400m Run 15 OHS (95,65) 5x

South Tahoe CrossFit shared an image on Facebook

WalkingLungesDoubleTime #stcf #CrossFit #highintensity #functionalfitness #SouthlakeTahoeCrossFit #neverquit #opengym #nevereverquit #Constantprogression

CrossFit Monterey posted on Facebook

Training 150424 Strength/Skill (Performance + Fitness) Back Squat 4 @ 7, 4 @ 8, plus three repeat sets Conditioning (Performance) AMRAP 15: 20 Russian Kettlebell Swings, 53#/35# 15 Goblet Squats 10 Handstand Pushups 5 Burpee Broad Jumps Conditioning (Fitness) AMRAP 15: 20 Russian Kettlebell Swings 15 Goblet Squats 4 Wall Walks 5 Burpee Broad Jumps Post results to comments.

CrossFit Bios shared a link on Facebook

Workout of the Day 4/24/15

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