Friday WOD


Warm-up (No Measure)

Come out to cheer on 10 of your CFTC athletes at Team SuperFit DC at
Trident CrossFit tomorrow (Saturday 9/24). The event runs from 8am - 4pm
with 3 different workouts. CFTC participants include Tony, Meg, Lucy, Pete,
David W., Antonietta, Nate, Bryan, Dennis, and Marcus. Details are on the
CFTC facebook page and here:


Fortitude (AMRAP - Rounds)

20 min EMOM

5 Burpees

7 Wall Ball (20/14)

9 Air Squat

All reps to be completed in the minute
- If under 15 rounds are
achieved, 800m run upon finishing

- If 16 to 19 rounds are achieved, 400m run upon finishing

- If all rounds are completed, no run


4 Rounds Not for Time

20 sec hold at top of Reverse Hyper

10 Goodmorning (not to exceed 115/85)

20 second Flexed Arm Hang
Use scoring to record weight for

CFTC Two year anniversary party!

CFTC Present and Past Members,

October 1st is our 2 year anniversary as owners of the gym.  Jon and Carl would like to invite you to a grand celebration.

For details and updates, please go here for info:

We have really come a long way these 2 years and we are looking forward to many more.

  •  Gym Expansion (in progress):  double the size, add new bathrooms/showers, so to be able to offer new classes (barbell, fundamentals, yoga, personal training, etc)
  •  Great new coaches that have brought their love of training and experience to our gym.
  •  Electronic tracking of progress. (Wodify)  You can see and feel the difference you are making in your fitness goals and life.
  • Continuing the tradition of our small gym not just a place to do the workout of the day but a community of friendships and experiences inside and outside the daily workouts: clinics, cookouts, competitions, social events etc.

We will be meeting up at Orange Anchor (3050 K St, Washington, DC 20007) at 5 pm for some snacks and drinks then hit up a boat trip on: Boomerang Yacht Sunset Cruise 730 pm until 930 pm.

Feel free to come to both events or just one.  Whatever your schedule can allow.  We hope to see you out and celebrate with us on this great accomplishment.

If you have any questions, please email us!

Jon and Carl

Thursday WOD

Skill Development

Rope Climbs


Static Suitcase KB Hold

Hold KB in one arm and stand in place
- Hold for 20 seconds each
side, for 4 rounds total

- Rx weight: 73/53


Metcon (3 Rounds for time)

3 Rounds:

750m Row
1:1 Work:Rest

Wednesday WOD

Weightlifting Complete 12 Russian Twists each side between sets of Dumbbell Strict Press Dumbbell Strict Press (8-8-8-8-8) Both arms working at the same time TEMPO: 3-1-X-3

Metcon (AMRAP - Reps) 14 min AMRAP 200m Run 25 KB Swings (53/35) 10 Pullups

For scoring, each 200m counts as 2 reps

Tuesday WOD


Between each set of Snatch Balance complete 8 Pendlay Row wtih 2
sec pause at top of each rep

Power Clean (1-1-1-1-1-1)

- All reps completed @ 90%

Power Snatch (1-1-1-1-1-1)

All reps completed @ 90%

Snatch Balance (3-3-3-3)

2 second pause at the bottom of each rep


Ring Dip Hold

Hold the top of the ring dip
Accumulate 1 min in as few sets as

Saturday WOD


Metcon (AMRAP - Reps)

2 Person Team Workout

25 min AMRAP:

16 Shoulder 2 Overhead (115/85)

22 T2B

30 Pushups

500m Row
- For scoring, each 100m counts as 1 rep

Metcon (AMRAP - Reps)

2 Person Team Workout

25 min AMRAP:

16 Shoulder 2 Overhead (115/85)

22 T2B

30 Pushups

500m Row
- For scoring, each 100m counts as 1 rep

Thursday WOD

CrossFit Tysons Corner - CrossFit


Metcon (Time)

5 Rounds:

15 Lateral Box Jump (20/16)

6 Deadlift (245/165)

20 Wall Ball (20/14)

100m Single Arm Overhead KB Carry (53/35)

* 50m out using R arm

* 50m back using L arm


Flex Arm Hang Static Hold

Hang from bar with chin over bar
Accumulate 90 seconds in as few
sets as possible


Accumulate 2 minutes in as few sets as possible