August 26

Chest-to-Bar Pull-ups: 3 x Max Effort

Strict Chin-ups: 1 x 6-10 Reps

21 Minute EMOM, alternating:
12 T2B
35 Double-Unders
12 Box Jump-Overs (24/20#)

August 25

A. Front Squat: 15 min to establish 1RM

B. Front Squat: 1 x Max Effort @ 80% of 1RM

10 Hang Squat Cleans (135/95#)
20 Burpees

August 24

Strict Press: 3-3-3-3

Push Press: 3-3-3-3

For time*:
50 S2OH (155/105#)**

**Run 200m every time you drop the barbell
*20 minute cap


According to Jason Khalipa, owner of the NorCal CrossFit empire, there are two reasons to open a second CrossFit affiliate:

1. The location/space is too good to be true
2. You have an extraordinary coach/coaches that need new opportunities to grow

Less than two years after opening our Adams Morgan location, we found ourselves with the first—a huge new space in a rapidly developing part of DC. But to make it work, we knew we’d need more of the second.

Hierarchy is what it is because of its coaches. Our coaches are professionals—they know their shit, they are brilliant communicators, and they practice what they preach. But it’s more than that. Anyone can stand in front of a room and tell people how to exercise. Our coaches are not just smart, they are passionate, and this is what makes them truly brilliant. They genuinely care about your lives and your successes are their life’s work.

People like this are not easy to find. Actually, they’re almost impossible to find. When we started looking for a coach to head up Ivy City, we interviewed dozens of people–lots of you patiently took classes taught by potential candidates (thanks guys, you da real MVPs) from up and down the East Coast. But as it turns out, the person we were looking for was here all along, and he was looking for us too.

We could not be more thrilled to introduce Ikaika Kua-Nachor, who will join the Hierarchy family as the Head Coach at CrossFit Hierarchy Ivy City when it opens on September 5. We could not possibly have found a more perfect person for the job—Ikaika is smart, passionate, quietly confident, and a deeply excellent human being. He also has a 250# snatch and his name literally means ‘strength’ in Hawaiian. So there’s that.

We are also pleased to announce that Christine Robinson will be joining the coaching staff at Ivy City, where she will lead the Foundations program.

Once it opens, Ikaika and CRob will coach exclusively at Ivy City—THE COACHING STAFF AND SCHEDULE IN ADAMS MORGAN WILL NOT CHANGE SO YOU CAN ALL CALM DOWN—but they’ll both be coaching a few classes at CFH1.0 over the next few weeks, so look for them on the schedule!


Hero WOD:


20 min AMRAP:
2 Muscle-ups*
4 Handstand Push-ups*
8 KB Swings (32/24kg)

Scaling Options:

Bar MU
C2B Pull-ups (x2 reps)
Pull-ups (x3 reps)

Handstand Push-ups:
Walk Walks (1/2 reps)
Push-ups (x2 reps)

August 21

Skill Work:
15 minutes open skill work

10 Deadlifts (185/135#)
10 HR Over-the-Bar Burpees

August 20

Back Squat: 5-5-5-5-5 @ 80% of 1RM

For time:
50 Wallballs (20/14#)
25 Sit-ups
40 Wallballs
20 Sit-ups
30 Wallballs
15 Sit-ups
20 Wallballs
10 Sit-ups
10 Wallballs
5 Sit-ups

August 19

Push Press: 3-3-3-3-3-3

12 min AMRAP:
2 S2OH (115/75#)
2 Burpees
4 S2OH
4 Burpees
6 S2OH
6 Burpees
… and so on, until time expires.

August 18

REMINDER: CrossFit Games Team Series registration goes live tomorrow, August 18th. Get on it. 

Strict Pull-ups: 10-10-10

Accessory Work:
Barbell Rows: 6-6-6-6

16 min EMOM, alternating:
Odd min: 10 Pull-ups
Even min: 35 DU

August 17

3 Position Clean: 3-3-3-3-3*
1 Rep = High Hang Clean + Hang Clean + Clean from Floor

For time:
Squat Clean (135/95#)
400m Run

1 105 106 107 108 109 156