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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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  • Memorial Day Murph!

    Memorial Day Murph 

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

    This is a seriously tough workout and there will be several options for you to challenge yourself but also complete it safely. Regardless of the option you choose, remember our fallen heroes and their sacrifice so we can do things like this together as a community. 

    Our only class is at 10am today. Enjoy your long weekend!

  • Yoga Starts Sunday at 10am!! (and 5/22/15 WOD)

    Jenee's front squats are looking AWESOME!

    Yoga starts Sunday, May 24 at 10am. Register online please! Get bendy!

    Only one class on Memorial Day, Monday, May 25 at 10am. Please register for your spot!


    Today's WOD

    Strength

    Front Squats

    5 sets x 5 reps

    then

    Strict Press

    5 sets x 5 reps

    We're doing 2 lifts today. If this is your first time front squatting in this strength cycle, you'll start with about 50% of your known 5RM. If this is your second time front squatting this week, you will add a total of 5 pounds to your work sets. If you're not sure what to do, ask the coach!

    This is the first strict press in the cycle. You will warm up to about 50% of your 5RM and complete all 5 sets of 5 reps at that weight.

    If you need a weight sheet, let the coach know!! We have plenty.

    Met Con

    Tabata Tabata Tabata

    8 Rounds of each movement

    20 sec work, 10 sec rest of:

    Plate Ground to Overhead (45/25)
    Sit Ups
    Burpees

    You will have 3 scores--the total amount of reps for each movement!

    Mobility: All of the things

  • 5/21/15 WOD

    Deadlifts and Double Unders!

    Memorial Day is Monday, May 25. We're having only one class that day at 10am. Register for it here please!


    Today's WOD

    Strength

    Deadlift

    1 set x 5 reps

    This is our first deadlift day in our new strength cycle. You will warm up to about 50% of your deadlift 5RM. Your 1 set of 5 today will be with that weight. It will seem light today and that is OK. As we progress, it will get heavier and you will get stronger! Make sure to write down your weights on your weight sheet. Ask the coach for one if you need a weight sheet!

    Read a little more about why there is only 1x5 deadlifts at Strong Lifts site here.

    Met Con

    1-2-3-4-5-6-7-8-9-10 Toes to Bar

    10 DB Snatches 5L/5R (50/35)  between each TTB round

    Mobility: Hammies and ankles


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