We are pleased to announce that on January 28th Melanie Smith will be hosting a second Injury Prevention clinic here at CrossFit Hierarchy! Mel, a rehab therapist current working for the VA, hosted a excellent session last year and we have gotten a ton of requests to do another.
This session will focus specifically on Shoulder Prehab, our most popular request following the first session. Full details are below, but please note: This session will be capped at 25 attendees and can be signed up for on Front Desk like a normal class.
When: Sunday, January 28th from 3-4:30pm
What to Expect: Review proper shoulder mechanics at rest and with lifting, learn techniques to improve mobility and flexibility, perform exercises to strengthen the shoulder.
What to Bring: If you have a lacrosse ball or foam roller, please bring along, otherwise, we’ll share,
Cost: $10 per person, payable directly to Mel. Cash, check, or Venmo all accepted.
Hope to see you all there, please contact Dave@CrossFitHierarchy.com if you have any questions!
Happy Holidays! The holiday schedule for CrossFit Hierarchy will be:
Adams Morgan Location:
Christmas Day: CLOSED
December 26: 10am, 5/6/7pm
New Years Day: 11am and Noon
Ivy City Location:
Christmas Day: CLOSED
New Years Day: 10am and 11am
Please contact Dave@CrossFitHierarchy.com with any questions!
Hello Crossfit Hierarchy,
Its hard to believe its almost the end of the year, but before we move on to 2018 we have a few exciting annoucements for you for the end of the year!
Barbell for Boobs
Tomorrow is the final day to donate to Barbells for Boobs! Thank you again to all of you that have donated and attended. We have raised $1,542 so far and I for one cant wait to see Tyler row 500+ calories. Timelapse video will be taken. If you have not donated year, please consider doing so here.
Starting this week (October 30th), Ther are two important scheduling changes which will begin this week (October 30th). These changes are:
- Open Gym on Thursdays – In response to member request for more open gym availability, we will be replacing the Thursday 8-9pm class with an Open Gym session. This time will function the same as Open Gym on Sundays, wherein members are welcome to attend and work on skill, movement, or workout they choose. Those who would like to attend and simply do the Thursday workout are also welcome! Additionality, It is our hope to be able to use this time moving forward to offer more varied one-off clinics, such as gymnastic, rowing, or injury prevention
- Removal of Noon Classes on Saturdays – Due to consistently low attendance numbers, we will be removing the noon class from the Saturday schedules. Ten and eleven AM classes will continue as usual, while the F3 and Free Classes will be moved up to the Noon slot.
We are always open to feedback, so you have any questions or concerns regarding the changes (or requests for other changes), please do not hesitate to contact me at Dave@CrossFitHierarchy.com
The 2017 Gobble Gauntlet
Finally, for the second year in a row, CrossFit Hierarchy will be hosting an intra-box competition! On Saturday, November 18th we will be hosting the Gobble Gauntlet at CrossFit Hierarchy Ivy City. Like last year, it will be a partner’s competition with Rx and Scaled divisions competing in three WODs over the course of the morning. Find a partner and sign up here now!
After the competition we will be hosting a potluck at H2 to celebrate their three year anniversary! Cant wait to see you all there.
Its been a great year at the gym already and we cant wait to finish it out in style.
Barbells for Boobs is one of our favorite events at Hierarchy each year, and this year was no exception. This event more than any other we run showcases just how amazing our community is. The event this weekend was an absolute blast from start to finish, and I cannot thank all of you who came out, donated, competed, and or cheered on enough.
One in eight women will be diagnosed with breast cancer in their lifetime. With that heavy knowledge I’m so proud to say that right now CrossFit Hierarchy has officially hit our fundraising goal of $1,500! The $1,512 will go towards providing early detection screenings and post-diagnosis support to patients regardless of age, race, or economic disposition. Thank you all so, so much. We will be continuing to collect donations through the end of the month, so if you haven’t donated yet please consider doing here. Reminder, every dollar over $1,000 that we raise is another calorie Tyler has to row!
Finally, we have a few awards to hand out from the weekend! Our winners in each category were:
Women’s Rx: Anna
Men’s Rx: Chris Holcombe
Women’s Scaled: Anne Giebel
Men’s Scaled: Kenneth Rub
Congrats to all the winners, you’ll have some swag coming your way soon!
Thank you all again, and we can’t wait for next year!
We are pleased to announce that CrossFit Hierarchy will be hosting our Fourth Annual Barbells for Boobs event on October 21, 2017! We invite everyone to join us to perform the workout Grace and see the best of the community that makes CrossFit Hierarchy so special.
For those of you who are not familiar, Barbells for Boobs is our annual breast cancer fundraiser. Barbells for Boobs is a non-profit organization supporting the early detection and post-diagnosis support of breast cancer for all, regardless of age, gender, income, or insurance status.
This is our fourth year of the event, and we hope to make it our biggest yet. Anyone who wishes to participate in the workout, or just support a wonderful cause, can donate here on our fundraising page
Thank you in advance for helping make a difference and we look forward to seeing you on October 21st!