We regularly post articles about kids for parents on our regular blog. Come check it out:

  • Thanksgiving Holiday Schedule WEDNESDAY: No 7pm Class,  all other regular classes. THURSDAY: Closed FRIDAY: Closed SATURDAY: Regular Schedule – Fun Partner WOD
  • Hedge Apple Farms We have another grass fed meat delivery from Hedge Apple Farms scheduled for Friday 11/7.  Hedge Apple Farm is located in Frederick MD and CFDR has been having meat delivered for the past two years.  Delivery comes around 10-1030am on Friday mornings for pick up.   CFDR Specials: 20lbs box of Ground Beef for $95.  Under $5/lb is ...
  • Knowledge (and Dedication) Is Power We LOVE getting emails like this.  And it’s a testimonial to the control you have over your own life.  Keep learning, keep improving! We’ll be here to help. “Yesterday my Company sponsored a health screening day as they have for the past five years.  Three years ago, as I was ready to hop a plane, as I ...
  • CFDR Give Back WOD Save the Date – Sunday, Oct 5, 2014 CFDR Give Back WOD Check-in 9:15-9:45am First Heat 10:00am 30 minute AMRAP Partner WOD (we will assign partners if you don’t have one) Partner A works through the AMRAP: 3 Rope Climbs 9 Deadlifts (185/155) 27 Double Unders Partner B: Run 400M with 20/14 # Med Ball Switch places when Partner B returns from run. Suggested donation: $30 Stay ...
  • How’s Your Sleep Quality? We live in a world where it’s a badge of honor to pull an all-nighter at work.  We brag to our peers how little we sleep.  Hell, I’ve been called lazy on numerous occasions because I value my midday naps so much. The truth is, we need sleep.  There’s no way around ...
  • Is CrossFit A Cult? “I’d like to preface this with the fact that I am a CrossFitter and I already know that making this post that no matter what I say will be controversial. My plan here isn’t to be super controversial, it’s more that will all the CrossFit bashing going on, especially the post written by Erin Simmons here (I’m ...
  • CFDR Youth Weightlifters – National Championships The USA Weightlifting National Championships are streaming live all day today.  Why should you care?  Because CFDR has 3 weightlifters hitting the platform with the best of the best in the US! You can watch Talia Lee, Rachel Bielski, and Maggie Bielski compete by following the link here. Talia Lee is competing with the 39k girls starting ...
  • 6 Exercises Lacrosse Players Need To Train During The Offseason To excel at a sport, an athlete must practice his/her sport.  There’s no question about that.  But, if all an athlete is doing is playing/practicing his sport in the offseason, they’re leaving it up to chance whether they’ll be physically capable of excelling at the next level.  Working hard is important, but ...
  • “I just want to be a bad bitch” “I just want to be a bad bitch”. This was a snippet of a conversation I overheard between a prospective member and one of my fellow coaches, Maddie, during a free introductory session we give at CrossFit DoneRight. I couldn’t help but laugh out loud. When a prospective member says something like this it ...
  • No Class Today (5/31) at CFDR Rockville We WILL NOT have classes today at CFDR Rockville. Come join us at CFDR Gaithersburg for an open house!  Great opportunity to grab a free workout and any current CFDR members who bring a friend who sign-up for a membership will receive 50% off their July membership. Click here for details.
  • CFDR Gaithersburg Open House This Saturday! Come join us this Saturday for an open house atCrossFit DoneRight Gaithersburg!The event kicks off at 9am.  Here’s a little preview of what to expect:9am: Doors Open9:30am: Team WOD10:30am: Challenge #111:30am: Challenge #2Bring your friends, family, a random acquaintance…anybody!  Any CFDR member who brings a guest who signs up will receive 50% off their July ...
  • There’s no such thing as a bad program. The piece below reminded me of a quote I once heard that went something like this: “there’s no such thing as a bad program, just a bad program for the goals you are trying to accomplish”. CrossFit IS NOT the best program for you if your goal is to back squat 1,000 pound.  Yoga is NOT ...
  • We need to stop icing. We’ve always been told to RICE after an injury (rest, ice, compression, elevation).  However, we are starting to see that icing is not the best way to go to recover from an injury, and me even cause some harm. “‘Put ice on it!’ has become the standard recommendation for just about any injury. Not only do ...
  • Performance Nutrition For High School Athletes : Below is a piece I wrote for my high school athletes.  Notice, when it comes to the basics, there’s really no difference between the ways for athletes to optimize their performance in their sport and for you to optimize your performance in your life.  Please forward to any young athletes you know, this stuff ...
  • Daily Weight Fluctuations I was talking to one of my CFDR Biggest Loser Challenge team members earlier this morning.  She was a little worried because she saw a 2 pound gain on the scale over the last couple of days.  This got me thinking about how unreliable the scale is as a metric, especially on a day-to-day basis. Your ...
  • Do NOT Seek Perfection We are one day into the CFDR Biggest Loser Challenge.  How’re all the participants doing so far? From past Challenges and from what I’ve noticed with my own eating habits, there’s one thing I’ve found to be the biggest hang up: seeking perfection. Listen, if you want to be successful, get this notion out of your head ...
  • Varsity Strength Geeks: Nutrition For High School Athletes
  • Go After What You Want Happy Birthday Jared!! So we are all a little guilty of sitting back and waiting for things to happen for us instead of getting out there and going after what we want. Hopefully this post will bring you some motivation and direction to get off your chair and to start planning, creating, mastering way to get ...
  • Do You Want To Thrive? DO YOU WANT TO THRIVE? In order to THRIVE our ancestors ate probiotic foods on a daily basis; otherwise they were too weak to survive! Real Food Fermentation is a critically important dietary habit that most people today have abandoned. DO YOU KNOW WHY FERMENTED FOODS ARE GOOD FOR YOU? For starters, they promote outstanding digestive health, by colonizing ...
  • Why I Did The 2014 CrossFit Open “Now that the CrossFit Open is over, I’d like to reflect on why I actually decided to do the Open from a hindsight perspective, so here are my 10 reasons why I did the CrossFit Open. 1. I have been doing CrossFit on and off since the Fall of 2012 and while I have had my ...