Workouts

We are closed today and for morning open gym tomorrow due to a Level 1 Seminar happening at the gym! We are hosting 2 park classes today at 9am and 10am. Meet at the bottom of Federal Hill Park! We will have evening open gym from 5:30-7:30 pm tomorrow. Park WOD – 9am & 10am! … Read more

We are hosting a Level 1 Seminar this weekend – there will be no normal weekend classes. We’ll have a Park WOD at 9am and 10am on Saturday morning. You are also welcome to head to CrossFit Cove in Columbia! Strength WOD Take 12 minutes to find a heavy load Squat Clean + Hanging Squat … Read more

Gentlemen, it’s your turn!  Next Friday, June 9th at 5:30pm is Guys Night.  Show up, bring a friend, and workout.  We will be throwing down at 5:30.  We will be providing drinks and chipotle for when you’re done.  If you want to bring anything extra, feel free. If you’re coming, please write your name on … Read more

We are hosting a Level 1 Seminar this weekend – there will be no normal weekend classes. We’ll have a Park WOD at 9am and 10am on Saturday morning. You are also welcome to head to CrossFit Cove in Columbia! Skill WOD Max Unbroken Double Unders or Spend 8 minutes working on Double Unders WOD … Read more

INSPIRED BY our burpee challengers, for the month of June we are starting a gym wide core PLANK Challenge. Today we want you to find your max effort Plank Hold.  If you can go past 5 minutes, then add weight.  (low plank or high plank, your choice). Everyday we are going to add 10 seconds … Read more

We are hosting a Level 1 Seminar this weekend – there will be no normal weekend classes. We’ll have a Park WOD at 9am and 10am on Saturday morning. You are also welcome to head to CrossFit Cove in Columbia! WOD 400 M Row 20 Sit ups 12 Front Squats Rest 1 minute 5 Rounds … Read more

  Once you are convinced that CrossFit can help you on your running journey here are three things you should be focusing on. Recovery When we talk about recovery I want you to think about sleep, time between sessions, length of sessions and stress. Sleep will be the absolute best thing for you when it … Read more

Mobility WOD Spend 2 minutes total on each movement Chest Stretch with a band OH Stretch on a box Couch Stretch WOD 18 min EMOM Min 1: 4 Deadlifts (70-80% of 1 RM) Min 2: Easy pace on the Assault Bike Min 3: 12 1 Arm DB Hang Clean and Press (6 with R and … Read more

  Part 2!  Check out this video before attacking the assault bike today.  Get some great tips on efficiency, time, energy output and more! Missed Part 1?  Check it out here!

All regularly scheduled classes today are cancelled. We will be celebrating Memorial Day by completing “Murph” as our WOD today. We will run two heats starting at 9:45 am and one starting at 10:15 am.  We encourage everyone to show up at 9:30 am so we can brief the WOD and you can cheer on … Read more