(Re)Introducing CrossFit DC’s Open Gym Programming
Welcome/Welcome Back! This is CrossFit DC’s second iteration of an Open Gym program, and we’re excited about the updates to the Open Gym programming, and what it will mean for our members. Here’s the...
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Open Gym, 7/11 – 7/17
Jump Rope Progression(s) 15min practice, with roughly 2min per step, progressing as able. Start at Step 1, and work as far as possible. If you have consistent double unders, you may opt to work on...
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Base Camp, 7/18/2015
Focus 1: Front Squat Focus 2: Rowing Workout: Rowing & Ball Slams This Saturday’s Base Camp focus, Front Squats, couldn’t come at a more appropriate time. With CFDC’s recent kick-off of our...
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Open Gym, 7/18 – 7/24
Overhead Squat Progression Mobility (10-12min ) Athletes are encouraged work through the following combination of mobility exercises to help them prepare for this week’s Open Gym progression: 3-4min...
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Base Camp, 7/25/2015
Focus 1: Snatch Focus 2: Box Jumps Workout: DB Snatch & Box Jumps This coming Saturday’s class will focus on why the Snatch, as well as the other Olympic lifts, are used in our programming, as well...
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Open Gym, 7/25 – 7/31
Pistol (Single-Leg) Squat Progression For this week’s Open Gym programming, we’re turning directly to Coach Carl Paoli of Gymnastics WOD and his video series presentation of progressions for the pistol...
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Base Camp, 8/1/2015
Focus 1: Deadlifts Focus 2: Kettlebell Swings Workout: KB Swings, Bear Crawl, Russian Twist This coming Saturday’s class will focus on the best and most bad-@$$ way to pick something up off the floor,...
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Open Gym, 8/1 to 8/7
Double Under Progression (Scale Up = Single-Leg DU) Back to the ropes, but don’t get it twisted – for those of you with consistent Double Unders already, we’re gonna take a leg away instead of crossing...
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Base Camp, 8/8/2015
Focus 1: Handstands Focus 2: Jump Rope and Double Unders Workout: Jump Rope, Push-Ups, Sit-Ups This week in Base Camp, we’re turning your world upside down for some handstand work. Regular class...
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Open Gym, 8/8 to 8/14
Handstand Shoulder-Touch Progressions Mobility Athletes are encouraged work through the following combination of mobility exercises after warming up to help them prepare for this week’s Open Gym...
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Base Camp, 8/15/2015
Focus 1: Snatch Focus 2: Overhead Squats (“OHS”) Workout: OHS & Box Jump Although this Saturday’s Base Camp includes snatching, the primary focus will be on the Overhead Squat, possibly one of the...
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Open Gym, 8/15 to 8/21
Tall Snatch Progression The Tall Snatch is a variation of the snatch which focuses only on pulling into the bottom of the overhead squat position. It is an excellent exercise for learning to pull under...
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Base Camp, 8/22/2015
Focus 1: KB Swings & Single Arm KB Swing Focus 2: Toes-to-Bar and Kipping Toes-to-Bar Workout: KB Swings, OH KB Lunge, & T2B How’s this for an explosive day at Base Camp: KB Swings and...
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Open Gym, 8/22 to 8/28
Kipping Toes-to-Bar Progression MOBILITY (6-10min) Athletes are encouraged work through the following combination of mobility exercises to help them prepare for this week’s Open Gym progression:...
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Base Camp, 8/29/2015
Focus 1: Strict Press & Push Press Focus 2: Rowing Workout: Rowing & Thrusters This Saturday’s Base Camp focus will include both Strict Press and Push Press – hey, laying on the floor to press...
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Skill: Pistols Pre-Workout Mobility for ALL LEVELS: 2min/side of resistance-band heel cord mobility (1min fwd or “anterior bias” / 1min bkwd or “posterior bias”) check out this video from MobilityWOD...
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Base Camp, 9/5/2015
Focus 1: Handstands Focus 2: Jump Rope and Double Unders Workout: DB Man Makers & Jump Rope Yes, we’re reverting to inverting for this week’s upper body focus in Base Camp. Coaching will include...
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Open Gym, 9/5 to 9/11
Handstand Push-Ups For this week’s Open Gym programming, we’re turning your world upside down. We’ve included mobility, multiple steps to help you work towards kipping handstand push-ups, and even a...
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Base Camp, 9/12/2015
Focus 1: Cleans Focus 2: Box Jumps Workout: DB Cleans, Box Jumps, V-Ups It’s been a while since we’ve hit the Olympic lifts in Base Camp, but this coming Saturday’s class will see a return to the...
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Open Gym, 9/12 to 9/18
Tall Clean Progression The Tall Clean is a variation of the clean which focuses only on pulling into the bottom of the squat position. It is an excellent exercise for learning to pull under the clean...
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