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Passion. Strength. Endurance.

Welcome to CrossFit Petworth, the best fitness community of your life. We're a CrossFit gym and strength and conditioning facility in the heart of Washington, DC, that focuses on making people stronger, healthier versions of themselves. We have something for everyone. Check out what we can do for you!

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  • HAPPY SEPTEMBER (9/1/15 WOD

    The Trapeze School class was AWESOME! Here are just some of the pictures of what went down. New career goals: circus performance.

    September is the start of many things, including but not limited to school, pumpkin flavored shenanigans of all kinds, and fall. At CFP, it is also the start of our new strength cycle!

    We will follow the Wendler 5/3/1 cycle. If that means nothing to you, worry not. Jim Wendler is the man, the myth, the legend that developed the Wendler cycle. It is a quick and simple way to develop and maintain strength. We will still be focusing on front squats, strict press, and deadlift, but the work sets and reps will vary according to the week. You will use your previous 1RM or 5RM to calculate your work set weights (spoiler alert: there is math) and record everything on your lifting sheets. If you don't know you previous 1RM or 5RM, you can still do this! 

    Each cycle is 4 weeks long and we will complete 4 cycles, taking us through to the end of the year.

    While the lift days will be varied, we realize you may miss a day. If you want, you can make up the miss lifts before or after class in Open Gym!

    Ok, let's do this.


    Today's WOD

    Strength

    Wendler Week 1 of Cycle 1

    Front Squats

    3 sets x 5 reps

    Each work set will increase in weight based on your starting weight percentage. How do you calculate your starting weight percentage? Great question. You will use 85% of your previous 1RM or the weight of your 5RM as your starting weight.

    For example, if your 1RM for front squat was 245, 85% of that is roughly 210. You will use 210 as your starting weight and base all percentages off that weight. If you do not know your 1RM but know your 5RM, use the 5RM weight to base percentages off of. 

    Record your weights on your sheet.

    You have 20 minutes to complete all sets (warm up and work sets).

    Met Con

    4 Rounds for Time:

    15 Box Jumps (Alpha: 24"+45# plate/24", Rx: 24"/20")
    400m Run

    Mobility: Calves, hammies, and glutes

     

     

  • 8/31/15 WOD

    Coach Marcus leading Fit in 4 Day participants, including Ward 4 Councilman Brandon Todd, through a warm up in preparation for their CrossFit class!

    Thanks so everyone who came out for our Bring a Friend Friday event! We had a blast!

    Labor Day Weekend is coming! Because of the holiday, we are having one large class on Monday, September 7 at 10am. This class is for both FastFit and CrossFit classes! Register online here.


    Today's WOD

    Strength/Skill

    Clean and Jerks

    For experienced lifters, find your 1RM Clean and Jerk for today.

    New lifters, drill technique at lighter weights. Your goal is to perform between 15-20 reps at a lighter weight to get comfortable with the movement.

    Met Con

    "Grace"

    30 Clean and Jerks (135/95)

    Time cap: 8 minutes

    Last attempt: 10/25/14

    RECORD YOUR RESULTS! You will see Grace again. Need an app? Check out myWOD. It is the best. Or a plain old pen and paper will do:)

    Cashout: 50 Hollow Rocks

    Mobility: Hips and Shoulders

  • Bring a Friend Friday Workout and BBQ Happy Hour Today!! (And 8/28/15 WOD)

      

    Our CAL teams making new friends and kicking butt! (They are back in action on 8/29 at CrossFit Verity in Sterling, VA!)

    Bring a Friend Friday is TODAY!!! We'll start at 6:30pm with a fun workout and then recharge with a BBQ Happy Hour! Bring your friends and something food/drink related to share!! Register for the class online here. See you soon!


    Today's WOD

    Partner Workout

    For Time:

    100 Double Unders
    90 Burpees
    80 Situps
    70 Air Squats
    60 Box Jumps
    50 DB Snatches (50/35)
    40 Pushups
    30 Toes to Bar
    20 DB OH Lunges (50/35)
    10 Man Makers

    Time Cap: 35 minutes

    You and your partner will work together to complete the total number of reps for each movement. Once all the reps for one movement are completed, move to the next movement. One person works while the other person rests. Reps do not have to be split up evenly, so if one partner is extremely good at a certain movement and wants to do more than the other, that is totes fine.

    Partners can do whatever versions of the movements they need to according to their ability level. For example, if one partner cannot do double unders they do tuck jumps. If one partner needs to do Toes to PVC, that is ok!

    Work together and have fun!!!

    THIS IS NOT THE BRING A FRIEND WORKOUT!! So don't fret my pets. :-D

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