Workouts

Strength WOD A1) 4 Sets- Max Effort Strict Pull ups A2) 4 Sets- Max Effort Hand Stand Push ups Score = total reps for all 4 sets WOD 3 Toes to bar 3 Front Squats (135#/95#) 6…6…9…9…12…12…15…15….keep climbing the ladder 9 Min AMRAP Score = total reps Throwback shot from January

This article is about a CEO in Ellicot City, MD.  Gary Smith is a big shot at a telecommunications company, but unlike most CEO’s he is a CrossFitter.  The Wall Street Journal thought it was so cool they wrote an article about it. Check it out-A CEO’s CrossFit Passion Strength WOD Push Press (from the … Read more

If your friends are looking to get into CrossFit here is a great article to get them started! The CrossFit Craze- 5 Reasons you need to get on it For everyone who complains about body weight.  Caleb William is 152lbs his hang clean and jerk is 335 pounds Strength WOD A1) 5 Sets of – … Read more

ATHLETE OF THE MONTH CLARA NG: Marketing Engineer Tell us a little bit about yourself? I worked for EVAPCO Australia as a marketing engineer for about 1 year before moving to good old Baltimore in January of 2013. Shout out to my boyfriend D.Murphy who suggested  Crossfit!  I grew up Singapore with my 2 elder … Read more

Klokov Dmitry is Russian and strong.  Who knows if he will ever actually compete in CrossFit.  Personally, I think it would be great if someone as massive and as powerful as this individual tried to master the sport of exercise.  Check out this video where he throws around 155 kilograms.  Oh yeah that is = … Read more

Jerry Hill is located right down 95.  He is over 45 and going to the CrossFit Games in the masters division.  He has been gracious enough to post his training for all the world to see.  If you ever want a challenge try to beat Jerry. Jerry Hill Training.com The two strength movements today are … Read more

The Muscle up- Persistence in Failure. Skill WOD 10 min to work on Muscle ups (if you have muscle ups or are close then hop on the high rings.  If you do not have muscle ups then work on dips, low ring work or chest to bar pull ups.  The coaches will be around to … Read more

**ADJUSTED OPEN GYM HOURS ON SUNDAY** Open gym on Sunday will be from 9 am to 11 am Come work a weakness

**ADJUSTED OPEN GYM HOURS ON SUNDAY** Open gym on Sunday will be from 9 am to 11 am A skill that everyone should be well versed in- How to pick a ripe avocado. Skill WOD Take 10 Min and work on handstand push ups WOD 400 M Run 25 Hand Release Push Ups 10 Deadlifts  … Read more

**ADJUSTED OPEN GYM HOURS ON SUNDAY** Open gym on Sunday will be from 9 am to 11 am On Tuesday we found our 1 RM Power Clean and OHS.  If you were not here then take 15 min during the strength WOD and find your 1 RM for OHS and Power clean.  (Coaches put these … Read more