Entries by Andrew

J. Zimmerman

Jesse G. Today’s workout is in memory of Jon Zimmerman, CEO and co-founder of Front Desk, a local Capitol Hill software company which develops software focused on client management and scheduling for fitness studios. Jon was a fellow CrossFitter and co-founded the startup in 2012 after he helped run a CrossFit gym. He was not only a […]

The Week Ahead 5/22 through 5/28

This weekend marks Memorial Day MURPH! Last week’s programming was all about volume, squats, and squat volume. This week will see more variance: pullups, (full) cleans/toes-to-bar/box jumps, the Jon Zimmerman Memorial WOD, deadlifts, burpees/situps/front & back lunges, thrusters and double unders, the hero workout KUTSCHBACH, a row/russian kettlebell swing/wall sit TEAM WORKOUT, more pullups, and a […]

Warm Saturday

CrossFit WOD for Saturday 5/20 deadlift 3x3x85%, 2x2x90%, 1x1x93% 3 rounds for time: 50 kettlebell SDHP, 24/16kg 25 front squats 24/16kg CompEx WOD Prior to 8:00, complete: 20 HSPU 50 Double Unders 15 Deadlifts (225/155) 20 HSPU 50 Double Unders 13 Deadlifts (265/185) If completed before 8 minutes, add 4 minutes to the clock and […]

Hero Friday: DANIEL

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. […]

1k and 211kg

ARTICLES + Stop Taking NSAIDs – Barbell Shrugged CrossFit WOD for Thursday 5/18 for time and max jump rope sets: row 1k 20 UB thrusters amrap UB sets of 40du in 3:00 Rest as needed, then repeat. Score = time & double under sets. HellaFit WOD FIGHT GONE HELLABAD 5 rounds, 1 min each: 1. […]

Jump Over

ARTICLES + Bar None: Deal With It – the CrossFit Journal CrossFit WOD for Wednesday 5/17 for time: 1000m run 100 burpee box jump overs, 24/20″ 100 alternating dumbbell snatches, 50/35# Performance uses 24/16kg kettlebell dead snatches. Post time to whiteboard! Olympic Weightlifting WOD long warmup then clean & jerk max attempts Kettlebell WOD – […]

Tasty Tuesday

April 2017 Foundations ARTICLES + Master-ful: Ron Ortiz’s Best Advice For Athletes and Finding His Old Man Strength – Athlete Daily CrossFit WOD for Tuesday 5/16 EMOM for 7 minutes: 4 strict/weighted pullups 12-9-6 reps for time: shoulder-to-overhead muscle-ups Performance = 84/57kg. Rx = 70/50kg. Fitness = 43/29kg & pullups + dips. Health = 25/15kg […]

May 15th through May 21st

AB, Kelsi, Zheng, Matt, Bobby, Ali, and Crystal at the RCF Games at the Starfire Campus A look at the week ahead: cardio/wall ball, (weighted) pullup development, shoulder-to-overhead/muscle-ups, run/burpee-box-jump-overs/dumbbell snatches, row/hang snatch/double under, “DANIEL”, deadlifts, kettlebell SDHP/goblet squat, thrusters/double unders/triple unders. In Olympic Weightlifting you’ll have a chance to max out the snatch, then the […]


CrossFit WOD for Sunday 5/14 Teams of 2 for time: 1 overhead walk around block 20/15kg 1 plate to chest walk around block 100 alternating burpees onto plates 100 alternating ground-to-overhead with plate 100 alternating plate squats 100 alternating ground-to-overhead with plate 100 alternating burpees onto plate 1 overhead plate walk around block 1 plate […]

HERO Friday

Jeff P Did you know: Jeff was the one who made both our Great Table as well as our new cubby system? Did you know we have another set coming soon? Sign up and you’ll be assigned a place to store your lifting shoes and accessories! ARTICLES + The Proper Way to Do a Hero […]