As you all are probably aware the Annual Flex on the Mall is coming up on June 9th on the National Mall. It’s probably one of our favorite events all year. Per usual, we have a bunch of teams showing up and flexing off.Read More
I didn't want to do girls gone RXd. I had no idea what I was doing. In fact, at one point I remember looking at Amon and mouthing, “I have no idea what I’m doing…”
But it was the best thing I’ve done since starting CrossFit. I think everyone should do it and here’s why:Read More
There’s so much advice riddled with conflicting information about exercise and pregnancy. While everyone else seems cool and in control, you quietly (and not sometimes not so quietly) tie yourself in knots from the inside out.Read More
Working out at DCF is great. We all know that 😏. But how often do you test your skills outside the gym. If only there was some kinda race. Some kinda race that would test your well rounded fitness. Something like the Spartans would've done. Some kinda Spartan Race. And if only you didn't have to go very far. ...Read More
Open Enders managed to post the two top scores in weeks 4 and 5. On the backs of their Thursday Super Star, Bobby Grant, they posted some impressive scores top to bottom. Stronger Things had a lot of top end talent as evidenced by having 2 of the top 3 RX contributors. But at the end of the day Hustle and Muscle's top to bottom talent proved too consistent.Read More
It's almost here! The 2018 End of Open Beer Pong and BBQ Extravaganza! This is the fourth year we're doing it and I'm digging the vibe floating around so I wanted to answer some of the important questions floating around:Read More
For the first time all Open, Hustle & Muscle showed some cracks and managed to post the lowest score of the week. Fortunately for them, it happened to be the lowest point total week so they are still managing a strong lead on first place with only one week to go.Read More
It's tempting to think most the points have already been accrued but across the WODs so far the points have been very evenly distributed from week to week. So though it might seem like 680 points or 1,483 points is insurmountable, we're talking about a 5% and 10% difference respectively, with 40% of the competition to go. This is still anyone's game.Read More
The CrossFit Open ends on March 24th. At District CrossFit that means only one thing: Our Annual Beer Pong Tournament. Check out all the details and come celebrate a great 5 weeks of Fitness but being unhealthy!Read More
Another week another Open WOD in the books. This week came a bit of a throwback to 2016 which combined a short 🔥Metcon and a Max Effort Clean. Thankfully CrossFit decided not to be dumb and actually combine the two so you couldn't just punt one in favor of the other....Read More
Anyone who has done CrossFit, Olympic lifting, or any deep squatting for a long period of time, probably has had some pinching in the front of their hip/groin area.
Now every once in a while, it may not be a big deal, but if you’re noticing it every time you’re down at the bottom of a squat, when you’re running, or climbing stairs, you may have femoral-acetabular impingement (FAI)....Read More
Since Dave Castro loves making things as complex as humanly possible we're going to get a little "creative" in how we score this workout. So this is how it's gonna break down.
- Everyone is going to start with a score of 720 (that's 12 x 60seconds).
- Every second it takes to do 18.2 will be subtracted from 720.
- Your Clean weight will be added back to your score.
Struggling with overhead movements? Well you know those big muscles that from from your shoulder to your hips called your lats? If they are tight you aren't going anywhere. Having good flexibility in your lats is key when it comes to CrossFit. Tightness in this muscle can affect any overhead movement as well as your front rack position.Read More
Week 1 of the CrossFit Games Open is in the books!
An important combination of pacing and not giving a sh*t lead to some great scores for the Intramural Open.Read More
Spoiler Alert: Your 18.1 score is gonna come down to rowing. At almost any level, each round’s time is going to be comprised of ~50% rowing. If it’s much more than 50% you’re in trouble and you need to work on your rowing.
Now, here’s the problem. You need to resist the beginner’s urge to REVOLUTIONIZE your technique! You don’t need to blow everything up and start over. It’s too late for that. Any tip you read/watch that forces you to overhaul your probably technique isn’t worth it. You need just a few little tweaks, not an overhaul.Read More
The shoulder is the most often injured body part in CrossFit workouts. That’s probably due to how shoulder intensive most WODs can be.
That’s just to name a few. Quite honestly, if it involves your arms, the rotator cuff is probably involved.
The shoulder is not a weight-bearing joint. In other words it’s not like the hips or knees which are designed to take stress everyday. Therefore we need to show our shoulders some love to help keep up with the demands of CrossFit.Read More
I heard you might have some questions about the District CrossFit Intramural Open starting on the 22nd. So I figured this would be a good time for you and me to chat about it
Yeah I did! So, uhh, what is it…
Really?? You didn’t even read the basic thing I sent out? Fine. I dont wanna give you the full run down on the CrossFit Open so just click here.
But at its core, this is our way to make the Open more fun. The Open is a little bit too serious (in our humble opinions) on a lot of fronts so this is our way to make it meaningful without making it too serious.Read More
It's time for the CrossFit Open which means it's time for the District CrossFit Intramural Open. Expect to hear a LOT more about this in the coming days but here's a very quick need to know.Read More