Workouts

Great job on 17.1! We had a great turn out on Friday night and almost everyone input a score. Make sure to keep up the hard work throughout the next 4 weeks! Below is the breakdown of the intramural points after Week 1. Keep up the good work team! Top 3 Rx Male & Female … Read more

The goal of today is to move with purpose and think about form and technique.  Clean up the efficiency in your movement, work your breathing, and stay under control through the length of the workout.  WOD 25 min EMOM: Min 1: 12 Overhead Squats Min 2: 12 Toes to Bar Min 3: 10/15 Cals on … Read more

“Although beauty may be in the eye of the beholder, the feeling of being beautiful exists solely in the mind of the beheld.” -Martha Beck Many people would define beautiful as a certain aesthetic. To me, beautiful is more of a feeling than a sight to behold. Beautiful is strong and doesn’t care what other … Read more

If you can nail down these four positions, your rowing will gradually improve as you become more proficient and efficient.  Forget about the distance or if we are rowing for cals or meters.  For the purpose of this article we will be focusing on positions that will improve your overall stroke.  Four things to focus … Read more

Strength WOD Take 15 minutes to find a new 1 RM Split Jerk WOD 1,000 M Row 50 KB Swings 30 Push Jerks Fitness: 115/75 RX: 155/105 RX+: 165/110 Coaching tip: today we will retest our 1RM split jerk. The coach will spend time to get the shoulders and legs thoroughly warmed up. Start somewhere … Read more

Strength WOD Every 2 minutes for 12 minutes 3 Squat Cleans (build up in load) WOD 15 Wall Balls 10 Pull ups 15 Sit ups 10 min AMRAP Fitness: 14/10 RX: 20/14 RX+: 30/20

Reach High Baltimore Erg-a-thon Reach High Baltimore, a part of Baltimore Community rowing, is the most diverse team in Baltimore.  It brings together people of all backgrounds in order to give an opportunity to compete in rowing competitions and take steps necessary to get into college.  To learn more about us click the link here. … Read more

WOD Open Gym 9am – Noon Yoga with Katrina at 10am!

Normal class schedule today – 8am and 11am DRIVE class, 9am and 10am CrossFit classes! Skill WOD 10 min EMOM Even: 8-10 Kipping Pull ups Odd: 30 second high plank WOD 30 Goblet Lunges 25 Shoulder to Overhead 30/21 Cals on the Rower  2 Rounds Fitness: 95/65 RX: 115/75 RX+: 135/95 DRIVE 30 min EMOM … Read more

Friday Night Lights Kicks off tonight at 6:30 pm! There will be no regular 6:30 pm class. WOD CrossFit Games Open Workout 17.1! For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell … Read more