Weekly Programming: 10/16 – 10/22

Monday, Oct 16th, 2017

L200

A.
3 sets:
– 5 Deadlifts followed immediately by 15 Russian KB Swings
– Rest: 3:00

B.
3 Rounds for Times:
– 500m Row
– 5 Thrusters (155/105 lbs)
– 10 Burpees Over-the-Bar
– Rest: 3:00

L100

4 x 8 Deadlifts

B.
3 Rounds for Time:
– 400m Run
– 10 Dumbbell Thrusters
– 10 Burpees

 


Tuesday, Oct 17th, 2017

L200

A.
Strict Press: 5, 5, 5, 5, 5 (climbing)

B.
AMRAP 8:00:
– 30 Double-Unders
– 20 Wall Balls (20/14)
– 10 Push-Ups

L100

A.
4 Rounds:
– 10 Dumbbell Strict Press
– 0:45 Side Pillar – L/R
Rest 1 min b/t movements

B.
AMRAP 8:00:
– 250m Row
– 20 Dumbbell Walking Lunges
– 10 Push-Ups

 


Wednesday, Oct 18th, 2017

L200

A.
Hang Clean: 5 X 3

B.
AMRAP 12:00:
– 15 Kettlebell Swings (70/55)
– 15 Kettlebell Goblet Squats
– 20 Russian Twists (45/25)

L100

A.
4 x 7 Strict Pull-Ups

B.
AMRAP 9:00:
– 10 Alt. 1-Arm Dumbbell Snatches
– 10 Wall Balls (20/14)
– 5 1-Arm Dumbbell Push Presses – L/R

 


Thursday, Oct 19th, 2017

L200

A.
Front Squat: 5, 5, 5, 5

B.
For time:
– 25 Pull-Ups
– 25 Box Jumps (24/20)
– 10 Snatch (135/95)
– 25 Box Jumps (24/20)
– 25 Pull-Ups

L100

A.
3 Sets:
– 8 Front Squats
– 8 1-Arm Dumbbell Rows – L/R
Rest 1 min b/t movements

B.
5 Rounds for Time:
– 10 Goblet Squats (HEAVY)
– 10 Lunge Double Butt-Kick Jumps

 


Friday, Oct 20th, 2017

L200

A.
Push Press: 1RM

B.
3 Rounds for Time:
– 200m Run
– 12 Hang Power Cleans (135/95)
– 9 Push Presses

L100

A.
4 x 8 Push Press

B.
4 Rounds:
– 250m Row
– 10 Dumbbell Thrusters
– 20 Russian Twists (45/25)

 


Saturday, Oct 21st, 2017

L100 & L200

A.
PARTNER WORKOUT

AMRAP 30:00:
– 400 Meter Run
– 30 Box Jumps or Step-Ups
– 30 Wall Ball Shots

P1 works; P2 rests. Partners alternate TASKS. (P1 completes 400m run then P2 completes 30 Box Jumps then P1 completes 30 wall balls, etc)

 


Sunday, Oct 22nd, 2017

L100 & L200

A.
PARTNER WORKOUT

5 Rounds for Time:
– MAX Rep Back Squat (225/155)
– 7 Dumbbell Burpee Box-Overs (35/20 & 24/20)

Partners alt rounds. 5 rounds each.

Weekly Programming: 10/9 – 10/15

Monday, Oct 9, 2017

L100 & 200 Combined Classes for Columbus Day Holiday

A.
Push Press 5 x 5 (across). Rest ~2-3 mins b/t sets.

B.
5 Rounds for MAX Calories & Reps:
– 0:30 Max Cals Rowing
– Rest: 0:30
– 1:00 Max Reps Burpees
– Rest: 2:00
Score is total number of cals + reps. Keeping count of round in your head might get tricky, so we recommend that you keep a running counter from start to finish.

 


Tuesday, Oct 10, 2017

L200

A.
3 sets:
– 6 Bulgarian Split Squats (L/R)
– Max Reps Strict Ring Dips
Rest ~90s b/t movements.

B.
4 Rounds for Time:
– 5 Front Squats (165/115) – From the floor
– 10 Pull-Ups
– 15 Cal Row

L100

A.
3 Rounds:
– 8 DB Walking Lunges – L/R
– 0:45 Side Plank – L/R

B.
4 Rounds for Time:
– 5 Strict Pull-Ups
– 10 Dumbbell Thrusters
– 100m Sprint

 


Wednesday, Oct 11, 2017

L200

A.
4 x 6 1-Arm Dumbbell Strict Press – L/R

B.
3 Rounds:
– 10 Power Cleans (135/95)
– 20 Push-Ups
– 40 Double-Unders

L100

A.
Chin-Ups 4 x 7

B.
AMRAP 8:00:
– 5 Renegade Rows
– 10 Single-Arm Dumbbell Snatches
– 15 V-Ups

 


Thursday, Oct 12, 2017

L200

A.
Kipping Pull-Up Skill Work

B.
Every 10:00 for 20:00 (2 Rounds):
– 800m Run
– 20 Pull-Ups
– 20 Push Presses (135/95)

L100

A.
Kipping Pull-Up Skill Work

B.
Every 10:00 for 20:00 (2 Rounds):
– Row 1K
– 25 DB Push Presses
– 20 Strict Pull-Ups

 


Friday, Oct 13, 2017

L200

A.
Back Squat 3-3-3-3-3 (climbing). Rest ~2-3 mins b/t sets.

B.
5 Rounds:
– 15 Wall Balls (20/14)
– 10 Toes-to-Bar
– 5 Burpee Box Jump Overs (24/20)

L100

A.
Back Squat 3 x 10 (across)

B.
4 Rounds:
– 15 Wall Balls
– 10 Knees-to-Elbows
– 10 Burpees to target

 


Saturday, Oct 14th, 2017

L100 & L200

A.
AMRAP 22:
– Row 500m
– 2 Laps DB Walking Lunges
– Run 400m

Follow immediately by: Power Clean 1RM in 8 mins.

 


Sunday, Oct 15th, 2017

L100 & L200

A.
Partner Workout
For Time:
400m Run
21-15-9
– Bench Press (225/155)
– Pull-Ups
400m Run

*Partners run together; both partners must complete BP and Pull-Ups prior to moving on to the next set.

Weekly Programming: 10/2 – 10/8

*** SCHEDULING REMINDER – CFSA is closed this weekend (Oct 7th/8th) for a USA Weightlifting Level 1 Seminar. We apologize for the inconvenience.

In addition, Monday Oct 9th is Columbus Day and will follow a federal holiday schedule. Classes on Monday 10/9 will be as follows: 6:00 AM (All Levels), 5:30 PM (All Levels), 6:30 PM (All Levels).

Monday, Oct 2, 2017

L200

A.
4 sets:
– 5 Strict Press
– 10 Toes-to-Bar
Rest 90s b/t movements

B.
“Fran”
21-15-9
– Thrusters (95/65)
– Pull-Ups

L100

A.
4 x 8 1-Arm Dumbbell Strict Press

B.
For Time:
– 1K Row


Tuesday, Oct 3, 2017

L200

A.
Back Squats: 4 x 5 (across)

B.
AMRAP 8:00
– 10 Burpee Box Jump-Overs (24/20)
– 10 Alt. 1-Arm DB Snatches (50/35)

L100

A.
3 sets:
– 10 Back Squats
– 10 Ring Rows
Rest 2 mins b/t sets

B.
Partner Workout
AMRAP 10:00
– 10 Burpees to a Target
– 10 Kettlebell Swings

 


Wednesday, Oct 4, 2017

L200

A.
Double Under Skill Work

B.
4 Rounds for MAX Reps:

In 3 minutes:
– 500m Row
– Max Double-Unders in remaining time

Rest: 2:00 between rounds

L100

A.
Double Under Skill Work

B.
AMRAP 12:
– Run 200m
– 30 Double Unders
– 15 Wallballs

 


Thursday, Oct 5, 2017

L200

A.
Take 15 mins to set a Clean & Jerk max for day

B.
“The Chief”
Five 3:00 Rounds:
AMRAP:
– 3 Power Cleans (135/95)
– 6 Push-Ups
– 9 Squats
Rest: 1:00 between rounds
Pick-up each set right where you left off.

L100

A.
3 sets:
– 8 Dumbbell Romanian Deadlifts
– 10 Supine Leg Raises
Rest 2 mins b/t sets

B.
Four 3:00 Rounds:
AMRAP:
– 6 Push-Ups
– 9 Squats
– 12 Kettelbell Swings
Rest: 1:00 between rounds
Pick-up each set right where you left off.

 


Friday, Oct 6, 2017

L200

A.
4 sets:
– 5 Deadlifts
– 5 Strict Handstand Push-Ups
Rest: 2:00 b/t movements

B.
AMRAP 5:00:
– 10 Push Press (115/75)
– 15 Kettlebell Swings (55/35)

Rest 2:00

AMRAP 5:00:
– 10 Toes-to-Bar
– 10 Box Jumps (24/20)

L100

A.
3 sets:
– 8 Seated Dumbbell Press
– 0:45 Plank
Rest ~45s b/t movements

B.
5:00 AMRAP:
– 10 Dumbbell Push Press
– 15 Kettlebell Deadlifts

Rest: 2:00

AMRAP 5:00:
– 5 Strict Pull-Ups
– 10 Kettlebell Walking Lunges

 


Saturday, Oct 7, 2017

L100 & L200

GYM CLOSED FOR USAW LEVEL 1 SEMINAR

 


Sunday, Oct 8, 2017

L100 & L200

GYM CLOSED FOR USAW LEVEL 1 SEMINAR

Weekly Programming: 9/25 – 10/1

Monday, Sep 25, 2017

L200

A.
3 sets:
– 8 Back Squats
– 10 1-Arm Dumbbell Rows – L/R

B.
3 x AMRAP 3 mins:
– 5 Strict Presses 135/95
– 10 Alternating Pistols
– 15 Pull-Ups

Rest 1:00 between AMRAPs; pick up where you left off to start the next set. Score total number of rounds/reps completed.

L100

A.
3 sets:
– 10 Goblet Squats
– 0:45 Plank Hold

B.
3 x AMRAP 3 mins:
– 5 Strict Pull-Ups
– 10 Push-Ups
– 15 Air Squats

Rest 1:00 between AMRAPs; pick up where you left off to start the next set. Score total number of rounds/reps completed.


Tuesday, Sep 26, 2017

L200

A.
EMOM x 10:
– 1 Hang Snatch
Add weight each minute.

Note: A “Snatch” denotes a “Squat Snatch” unless the word “Power” is specified. Hence, “Hang Snatch” = “Hang Squat Snatch”.

B.
EMOM x 10:
– 5 Burpee Box Jump-Overs (24″/20″)
– 5 Toes to Bar

L100

A.
4 sets:
– 8 Romanian Deadlift
– 10 Box Step-Ups – L/R
Rest about 0:45s between movements

B.
AMRAP 10:00:
– 5 Burpees to a Target
– 10 V-Ups

 


Wednesday, Sep 27, 2017

L200

A.
Push Press: 3,2,2,1,1,1

B.
3 Rounds for Time:
– 10 Deadlifts (275/185)
– 15 Ring Dips
– 30 Double-Unders

L100

A.
4 sets:
– 8 Dumbbell Push Press
– 20 Dumbbell Walking Lunges
Rest about 0:45s between movements

B.
Partner Workout

AMRAP 12:00:
– Row 250 Meters
– 25 Kettlebell Swings

*Partners alt rounds.

 


Thursday, Sep 28, 2017

L200

A.
3 sets:
– 16 Barbell Walking Lunges (8 L/R)
– 5 Weighted Pull-Ups

B.
3 Rounds for Time:
– 10 Thrusters (135/95 lbs)
– 15 Pull-Ups
– 200 Meter Run

L100

A.
3 Rounds:
– 7 Strict Chin-Ups
– 0:45 Hollow Rock/Hold
Rest about 0:45s between movements

B.
5 Rounds for Time:
– 200 Meter Run
– 7 Dumbbell Man-Makers

 


Friday, Sep 29, 2017

L200

A.
4 sets:
– 7 Back Squats (AHAP)
– 10 Lunge Double Butt-Kick Jumps
Rest: 2:00 b/t sets

B.
For time:
– 100 Dumbbell Box Step-Ups

L100

A.
4 sets:
– 10 Front Squats
– 10 Lunge Double Butt-Kick Jumps
Rest: 2:00 b/t sets

B.
3 Rounds:
– 7 1-Arm Kettlebell Swings – L
– 7 Kettlebell Goblet Squats
– 7 1-Arm Kettlebell Swings – R
– Rest: 0:30

 


Saturday, Sep 30, 2017

L100 & L200

A.
Partner Workout

6 x AMRAP 5mins:

– 500m Row
– AMRAP in remaining time: 10 Kettlebell Swings (53/36 lbs) + 10 Push-Ups

*Partners alt AMRAPs, 3 rounds each.

 


Sunday, Oct 1, 2017

L100 & L200

A.
Partner Workout

3 Rounds for Reps:
– 1:00 Wall Balls (20/14 lbs)
– 1:00 Power Cleans (95/65 lbs)
– 1:00 Box Jump-Overs (24/20 lbs)
– 1:00 Push Press (95/65 lbs)
– 1:00 Max Cals Erg
– Rest: 1:00

*3 rounds each. Partners alt rounds.

Weekly Programming: 9/11 – 9/17

Monday, Sep 11, 2017

L200

A. 9/11 Memorial Day WOD
AMRAP 16:
– Row 2001m
– In remaining time, perform as many rounds as possible of:
– 9 Bar Facing Burpees
– 11 Thrusters 115/75

L100

A. 9/11 Memorial Day WOD
AMRAP 16:
– Row 2001m
– In remaining time, perform as many rounds as possible of:
– 9 Burpees
– 11 DB Thrusters 25/15


Tuesday, Sep 12, 2017

L200

A.
Snatch: 5 X 3 @ 60-70% (not Touch-n-Go, this is technique work, reps should feel fast)

B.
AMRAP 10:00
– 5 HSPUs
– 10 Pull-Ups
– 15 KB Swings 53/36

L100

A.
3 Rounds:
– 8 Good Mornings
– Rest: 0:45
– 5 DB Windmills L/R
– Rest: 0:45
– 0:45 Plank Hold
– Rest: 0:45

B.
AMRAP 8:00
– 5 Wall Walks
– 5 Strict Pull-Ups
– 10 Alt. 1-Arm DB Snatches

 


Wednesday, Sep 13, 2017

L200

A.
Jump Rope Skill Work

B.
4 Rounds for Times:
– 400m Run
– 15 Box Jump-Overs (24/20)
– 20 Alt. 1-Arm DB Snatches (50/35)
– 75 Double Unders

L100

A.
Jump Rope Skill Work

B.
4 Rounds for Times:
– 400m Run
– 15 Burpees
– 20 KB Walking Lunges
– 35 Double Unders

 


Thursday, Sep 14, 2017

L200

A.
Strict Press: 5 X 3
Rest: 2:00 btwn sets

B.
7 Rounds:
– 7 Push Press (115/75)
– 7 Toes-to-Bar

L100

A.
4 Rounds:
– 8 1-Arm DB Strict Press
– Rest: 0:45
– 20 KB Swings
– Rest: 0:45
– 0:45 Side Pillar L/R
– Rest: 0:45

B.
Partner Workout
6 Rounds:
– 7 DB Push Press
– 7 Knees-to-Elbows
*6 Rounds each
*Partners alt. rounds

 


Friday, Sep 15, 2017

L200

A.
Alt. EMOM x 10:
– Odd Min: 5 Power Cleans (135/95)
– Even Min: 10 Handstand Push Ups

B.
4 Rounds:
– 20 DB Walking Lunges
– Rest: 1:30
– Max Ring Push-Ups
– Rest: 1:30

L100

A.
Alt. EMOM x 10:
– Odd: 8 1-Arm DB Thrusters
– Even: 10 Push-Ups

B.
4 Rounds:
– 20 KB Walking Lunges
– Rest: 0:45
– 10 1-Arm KB Row L/R
– Rest: 0:45
– 0:45 Plank Hold
– Rest: 0:45

 


Saturday, Sep 16, 2017

L100 & L200

A.
Partner Workout
For Time:
– 1000m Row
– 200m Run
– 60 Russian KB Swings (70/55)
– 60 Wall Balls (20/14)
– 200m Run
– 40 Push-Ups
– 40 Pull-Ups
– 40 Burpees
– 200m Run

*P1 works; P2 rests
*Partition reps as desired
*Partners run together

 


Sunday, Sep 17, 2017

L100 & L200

A.
Partner Workout
5 Rounds for Time:
– 6 Rope Climbs
– 10 Clapping Push-Ups
– 30 Back Squats 155/105

* P1 works / P2 rests
* Split work as needed.

Weekly Programming: 9/4 – 9/10

*** SCHEDULING REMINDER – CFSA is operating on a holiday schedule for Labor Day Weekend.

Classes will be as follows:
Saturday 9/2 – 9:30 AM class only
Sunday 9/3 – 10:30 AM
Monday 9/4 – 9:30 AM only


Monday, Sep 4, 2017 — [9:30 AM CLASS ONLY]

L100 & L200

A.
“NED”

7 Rounds for Time:
11 Back Squats (Bodyweight)
1000m Row
*40:00 Time Cap

 


Tuesday, Sep 5, 2017

L200

A.
Partner Workout

AMRAP 30:00:
– 12 2xDB Walking Lunges (45/25)
– 50 Double Unders
– 400m Run
*Partners alternate rounds.

L100

A.
Partner Workout

AMRAP 20:00
– 12 2xDB Walking Lunges
– 30 Double Unders
– 200m Run
*Partners alternate rounds.

 


Wednesday, Sep 6, 2017

We are holding an event to support Houston relief efforts! See details here:

http://youcaring.com/jackieforhouston

L200

A.
Kipping Pull-Up Skill Work

B.
“Jackie” for Houston Relief
For time:
– Row, 1000 m
– 50 Thrusters, 45/35 lbs
– 30 Pull-ups

L100

A.
Kipping Pull-Up Skill Work

B.
“Jackie” for Houston Relief
For time:
– Row, 1000 m
– 50 DB Thrusters
– 30 Pull-Ups

 


Thursday, Sep 7, 2017

L200

A.
4 sets (alternating):
– 7 Bulgarian Split Squats
– 5 Strict Chin-Ups
Rest approx. 2:00 between movements.

B.
AMRAP 6:00:
– 12 Wall Balls (20/14)
– 9 Toes-to-Bar
– 6 Burpees

L100

A.
4 sets (alternating):
– 14 DB Walking Lunges
– 5 Strict Chin-Ups
Rest approx. 2:00 between movements.

B.
AMRAP 6:00
– 9 DB Front Squats
– 6 Toes-to-Bar
– 3 Burpees

 


Friday, Sep 8, 2017

L200

A.
5 Rounds:
– 5 Push Jerks
– Rest 2:00
– *Add weight every round.

B.
EMOTM 10:00:
– M1: 5 Power Cleans (175/115)
– M2: 12/7 Cal Row

L100

A.
4 Rounds:
– 8 Push Press
– Rest: 1:00
– 1:00 Plank
– Rest: 1:00
– 1:00 Double-Under Practice
– Rest: 1:00

B.
EMOTM 10:00
– M1: 3 Dumbbell Man-Makers
– M2: 10 Wall Balls (20/14)

 


Saturday, Sep 9, 2017

L100 & L200

A.
Partner Workout

AMRAP 10:00
– 10 Goblet Squats 53/35
– 10 Pull-Ups

Rest: 5:00

AMRAP 10:00
– 250m Row
– 6 Burpee Box Jump Overs (24/20)
*Partners alternate rounds.

 


Sunday, Sep 10, 2017

L100 & L200

A.
Partner Workout

For Time:
– 30 Power Cleans (135/95)
– 40 Split Jerks (135/95)
– 50 Thrusters (135/95)
– 800m Run
*Partition reps as desired. Partners run together.

September Athlete of the Month, Patricia Anderson

1.  The DC Metro is very transient; from where did you move? What brought you to area? What do you do as a career?

I am a native New Yorker–from Long Island originally and Brooklyn more recently. I first moved to DC for college at The American University and have been here for most of the past 20 years, with the exception of a three year stint in Brooklyn. My career has been pretty diverse and I now work as an event producer.

2.  How did you get started in CrossFit? Did you have prior athletic experience? And how long have you been at CFSA? What’s your favorite or least favorite workout?

As a kid in PE classes, I was not naturally “athletic” and therefore often discouraged when it came to physical activities and organized sports. About eight years ago through the combination of adopting a regular yoga practice and an outdoor boot camp in Central Park, I discovered my “inner athlete” and a love for being physically active. I continued practicing yoga and picked up Zumba and kickboxing for cardio balance in my fitness routine. I thrive in dynamic environments and definitely needed a challenge–so a couple of years ago, I noticed my friend Raquel Russell bragging about CFSA on Facebook and it piqued my curiosity. From what I knew about CrossFit, I thought it might be a good fit for me, except for the running. Two plus years later, I love CFSA and I still hate running. And burpees. But now, people regularly refer to me as “an athlete” and that is incredibly empowering.

3.  What’s your greatest improvement/achievement since joining us at CFSA?

There have been many victories for me along the way because I came in with no expectations besides generally improving my fitness. I would have NEVER imagined being able to lift some of the weights I can lift now. My favorite workouts are always the very long, seemingly impossible partner/team workouts that usually happen on the weekends. By far, my greatest achievement was the memorial September 11th workout last year. It was an incredibly moving experience and the most difficult physical challenge I have ever faced.

4.  Now that you’ve been crushing it in the gym, what advice would you offer our CFSA newbies? What motivates and pushes you to continually improve?

As long as you are showing up and giving it YOUR best, you are continually improving yourself and your life. Today may not be the day you achieve the big goal–whatever that big goal is–but so long as you keep showing up for yourself and moving forward you are improving.

5.  Tell us something about you no one at the gym knows. It can be anything: worst job you’ve ever had, the cheat food you constantly crave, the workout you fear most…anything you’d like to share.

I strive to live gratefully in the present. And still most days I dream of living at the ocean and making a living as a singer/CrossFit coach/yoga instructor.

September Athlete of the Month, Sydney English

1.  The DC Metro is very transient; from where did you move? What brought you to area? What do you do as a career?

I moved to DC from North Carolina for law school. I am currently in my third and final year of school at The George Washington University Law School.

2.  How did you get started in CrossFit? Did you have prior athletic experience? And how long have you been at CFSA? What’s your favorite or least favorite workout?

I was looking for a local CrossFit gym. I was previously a member at a CF gym in NC and wanted to pickup where I left off. I have been at CFSA for three months. My least favorite workout is the front squat and my most favorite, the back squat. Besides CF, I played field hockey and ran track in my younger years.

3.  What’s your greatest improvement/achievement since joining us at CFSA?

I have improved and continue to improve my technique/ posture when lifting.

4.  Now that you’ve been crushing it in the gym, what advice would you offer our CFSA newbies? What motivates and pushes you to continually improve?

Go at your own pace and be in competition with yourself. Because everyone is coming from different levels of experience, it can be intimidating to measure your progress against your fellow classmates, so don’t.

5.  Tell us something about you no one at the gym knows. It can be anything: worst job you’ve ever had, the cheat food you constantly crave, the workout you fear most…anything you’d like to share.

I have a huge sweet tooth that is insatiable. “Sweet” of preference: anything chocolate.

Athlete of the Month July 2015 – Lauren Shelar

Lauren, who is new to the CFSA community, has had a no nonsense focus since she first stepped in the door. In Coach Conor’s words, “she’s been getting after it like a beast in the Level 100 classes from day 1.”

Lauren found us at CFSA through a co-worker, she works in nutrition communications and PR, so healthy living is a way of life for them. After said co-worker started at CFSA, he shared how much he enjoyed it. Based on his experience, she decided it would be worth it to check it out and next thing you know, she joined the gym! Lauren has been all over the fitness world, literally. Trapeze. Yoga. Spinning. But, for her, CrossFit now ranks as a top favorite exercise program.

If Lauren could share info with newbies, she’d recommend to: “Stick with it [CrossFit]. The first few classes can be extremely intimidating, but if you keep coming back you’ll see improvements. For me, CrossFit is about being able to see a return on what I put into it– it’s my escape from being tethered to technology for work and I love that when I show up three or four times a week, I’m less stressed and I’m seeing incremental improvements in the weight I can lift and the speed of my WODs.”

We’re proud of Lauren for her focused energy. In a few short months, she’s busted into triple digits in the back squat, annihilated MetCons AND taken detailed notes in her notebook. She gets everything she can out of each class. If you add that to her unyielding positive energy, you’ve got one pretty awesome CrossFitter.

To get to know more about Lauren:

  • Greatest Achievement: “Triple digit back squat! 🙂 Also, being able to use my new-found strength in the Virginia Tough Mudder to beat the boys at the Funky Monkey 2.0.”
  • Talk to us about something besides CrossFit: “I’m a registered dietitian, but I don’t cook and I love beer and pizza.”

Athlete of the Month July 2015 – Lloyd Burns

Lloyd is a transplant to the DC area from Westchester County in NY. Like many of us, he came for a job and has since made DC his home.

For Lloyd, CFSA was not his first CrossFit rodeo. He actually started the sport when deployed as a civilian at Bagram Airfield in Afghanistan. The “box” was called Vulture CrossFit. Like most newbies, Lloyd was skeptical at first, but quickly started to feel at home because the gym reminded him of his previous athletic experiences with high school sports and college Football. From the moment he found comfort, he was hooked.

Here at CFSA, we got the pleasure of meeting Lloyd about a year ago, when he came in search of a CrossFit gym. He has been a staple at CFSA since. His work ethic, incredible strength, ability to empathize with others and general kindness have earned him a spot as a friend among athletes and coaches alike.

If Lloyd could offer a newbie some advice, he’d encourage them to “Never stop challenging yourself. Crossfit presents a lot of challenges with mobility, strength, conditioning and learning the movements which can be intimidating but you’ll never progress unless you take yourself out of your comfort zone. Trust the advice from our great trainers and don’t be afraid to fail. I am motivated by my fellow hard working CFSA/CFKB athletes. I see the effort and progress of others and it pushes me to not slack on my own individual improvement.”

Get to know more about Lloyd:

  • Favorite movement: the Clean
  • Least Favorite movement: the Snatch
  • Greatest Achievement: the Ring Muscle up
  • Talk to us about something besides CrossFit: “I love horror movies, especially old ones like Nosferatu, Creature from Black Lagoon, and also Godzilla!”

Thanks Lloyd for all your hard work and for jumping into this community headfirst with enthusiasm and that friendly smile.