CrossFit Hard running workshop

Would you like to be a faster, more efficient runner? Avoid common running injuries? Perhaps improve your times on CrossFit workouts like Helen, Nancy, Michael, or Murph which is coming up on Memorial day? Here’s your opportunity to start work on your running technique!

This workshop is designed to help you identify the way your body was intended to run:

  • Efficiently
  • Pain free
  • Quick
  • Far

From a design standpoint, you are a perfect feat of running engineering and in this workshop we will identify and enhance those systems you already possess. We will cover posture, form, optimal foot landing and loading, cadence, arm carry and breathing. To wrap it up we will give you effective strategies to implement form training into your current running program and discuss optimal natural running footwear and work to debunk some running dogma.

Above all else, this workshop is fun. It is open to new runners, old runners, fast runners and reluctant runners.  Running form is a skill that can be consistently improved upon. Our objective is to give you the tools to be in complete control of your running experience and get you connected to the expert resources at CrossFit Hard to make it happen.

Please join Coaches David Segun and Graham Harding for a 2 hour running workshop Sunday, May 22nd. During the workshop you’ll drill correct running technique, and learn how to train most efficiently to maximize cardiovascular fitness, maintain muscle mass, and increase power and speed. Video analysis will be used to review and correct your running mechanics.

This class is suitable for all shapes, sizes and running ability levels.

Where: CrossFit Hard
When: 10am, Sunday, May 22nd , 2016
Location: 5020 Boiling Brook Parkway, N. Bethesda, MD 20852
Cost: Absolutely FREE!
Time: 10am


WOD 050916

What did you do for Mothers Day?

Warm-Up 9

10each Reverse Toe Touches(wide, squat stance, feet together)
10 Side to Sides
10 Side Squats
10 UpDog into Down Dogs
20 Air Squats

Handstand Push-ups (5x2)

Five sets of:
Handstand Push-Ups x 2 reps
Rest 2-3 minutes

*Learn Progressions

Diane (Time)

Deadlifts, 225# / 155#  
Handstand Push-ups

Cut Season Cash Out

5 X
100m Sprint then 15 pushups
Walk back to recover

Out of Town WOD



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