December 1

Front Squat: 15 min to establish a 1RM

5 Hang Cleans (185/135)
10 T2B
200m Run


One year ago today, on his birthday, I gave Tyler a poster. It was all black, except for the middle, which was emblazoned with “2014” in block letters alongside the CrossFit Hierarchy crown logo. It was the first time the logo had ever appeared in print, and was, at that point, the only physical evidence that the gym existed at all.

Since then, the Hierarchy logo has been the subject of a lot of popular acclaim. It’s one of those rare brands that – at least in our local market – is instantly recognizable. Less well known is the story of how it came to exist, which is, incidentally, also the story of how Hierarchy became Hierarchy.

It was about a year ago, and Tyler and I were about 9 weeks into Smolov – a Russian squat cycle that essentially calls for a billion sets of unreasonably heavy backsquats every other day for 16 weeks, or until your soul is crushed – whichever comes first. To survive that kind of volume without failing, you have to take long rests in between sets, which makes the whole thing really fucking time consuming. It also means you have a lot of time for conversation, which is how I first learned that Tyler was in the process of opening his own box.

My first reaction was “how can I help?” I figured my PR background could be useful, so I offered to do the gym’s logo and website, but Tyler just shrugged and kind of dismissively said something like “I’d need to see some of your work first.” I wanted to throw my barbell at him.

Instead, I asked what the gym was going to be called – Hierarchy was always his first choice – and watched him draw some elaborate crown logo ideas on the whiteboard. As usual, he knew exactly what he wanted, even if he couldn’t quite articulate it.

I was in cab on the way back to the office when it happened. I was staring at an ugly, faded sticker of the DC flag when the fully formed concept hit me like a bolt of lightning. I sketched it out when I got back to the office and continued mentally sketching throughout 7:00pm CrossFit. By the time I got home, the logo existed so vividly in my head that I half expected it to design itself.

After tinkering with it for an hour, I texted it to Tyler and held my breath. His reply came a few minutes later: “Done.” And it was.

I tend to get a lot of the credit for the Hierarchy logo, but the truth is that I couldn’t have done it without Tyler – it is equal parts his concept and my vision. But that’s where the math analogy ends, because in the case of the Hierarchy logo, 1 + 1 did not = 2. For some reason, 1 + 1 = something way better than 2.

It’s as true today as it was a year ago, and is simultaneously the reason I love working at Hierarchy and the secret to its success: no matter how good Tyler and I are on our own, we’re nearly always better together.

If that sounds vaguely familiar, it’s because you’ve seen it countless times before, albeit in a slightly different form:

Together We Rise.

Happy Birthday Ty!

Happy Birthday Ty!

Birthday WOD: “25’s”

25 minute AMRAP:

25 KB Swings (32/24kg)
25 Box Jumps (24/20″)
25 Pull-ups
25 Double-unders
25 Wallballs (20/14#)

November 28

Weighted Chin-ups: 5-5-5-5-5

3 Rounds:
3 minutes Max Effort Burpees
25 Hollow Rocks

1 minute Rest between rounds

Score = # of burpees each round

Happy Thanksgiving!

The gym will be closed on Thanksgiving Day. We will resume classes on an abbreviated schedule on Friday, November 27. Saturday classes will be held as usual.


“Flight Simulator”

Weighted Ring Dips: 5-5-5-5-5

“Flight Simulator”

For time:

*5 Push-up penalty for messing up
**Each set of double unders must be completed UNBROKEN before moving on to the next set.
***You MUST stop between sets.



Split Jerk: 15 minutes to establish a 1RM


For time:
30 Snatches (135/95#)

November 24

Pause Front Squat: 2-2-2-2-2*
*3 sec hold in the bottom of both reps

15 Front Squats (205/145#)
10 Burpee Bar Muscle Ups


REMINDER: Capital Affiliate League tryouts will be held Saturday from 2:00-3:30.

SUGGESTION: If you’re planning on trying out DO NOT attend the 10am or 12pm WODs…

Partner WOD:

30 Pull-ups
50 Backsquats (135/95#)
2000m Row



CAL Winter season tryouts will be held tomorrow, Saturday, November 22, from 2:00-4:00pm.

We will field two teams this season, so if you’ve ever thought about competing, come out tomorrow to try out for a spot on Hierarchy Gold or Hierarchy Black!

Spolier alert: Get some sleep tonight.

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