Battle of Baltimore 2017: Sign up HERE
Registration is officially LIVE! For all of the event information and workout standards head over to the event page HERE. Head over to our EventBrite page to register your team and reserve your spot!
The competition will be held on Saturday, January 28th at CFH. This year, teams of three will consist of all male and all female teams. Sign up, spread the word, and prepare for Battle!
Some of our awesome volunteer judges at last year’s event!
Get Ready for Liftoff!
There will be no 6:30pm class today. Coach Marissa’s Olympic liftoff will be going down instead! Everyone is welcome to come, watch or lift, and celebrate the end of Marissa’s Oly class!
Athlete Spotlight – Kevin U.
This week Kevin U. went RX on Monday’s workout. The Rx weight for hanging cleans on Monday was 135, for 5 rounds of 12. At our Throwdown for Cause this summer, Kevin’s max clean weight was 135. He completed 60 reps at that weight this week in a workout! Way to go Kevin!
Strength WOD
1A) Dumbbell Split Squats 8-10 on each leg
2A) Overhand Grip Barbell Row 8-10 Reps
3 Rounds
WOD
15-12-9-6-3
Handstand Push ups
5 Power Cleans after each set
Fitness: 115/75
RX: 155/105
RX+: 175/115
Coaching Notes: For HSPU today, begin your set of 15 with a progression that challenges you, but don’t be afraid to switch it up mid WOD if you need to. If you are still working on your HSPU, start with thembut then if you feel your form deteriorate switch it up to a pike push up or HSPU off of a box. Completing the reps in a progression that allows you to maintain good form will increase your capacity over time in the movement. For the power cleans, go heavy, take your time, and focus on solid form.
A few from Coach Marissa’s Oly class. Come watch them lift some heavy weight at the Liftoff tonight!