Friday 7.7.17

by Admin | July 6, 2017 | WODs and News | 0 Comment

Kelly

 

"Lexington and Concord"
12 min AMRAP
3 Front Squats (185#/125#)
10 Pull ups
30 Double Unders

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Thursday 7.6.17

by Admin | July 5, 2017 | WODs and News | 0 Comment

Dana, Morgan and Quinn

 

Bench Press
5 x 5
10 minutes to complete

"Bunker Hill"
40/25 cal Bike
50 Burpees to 45# plate

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Wednesday 7.5.17

by Admin | July 4, 2017 | WODs and News | 0 Comment

Dennis

 

"Saratoga"
8 Rounds
10/8 cal Row (30 sec time cap)
10 Power Snatches (75#/55#)
10 T2B
Rest 1 min between Rounds

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Monday 7.3.17

by Admin | July 2, 2017 | WODs and News | 0 Comment

Larry

 

"Franklin"
3 Rounds
22 KBS (53#/35#)
22 Box Jumps (24"/20")
400m Run
22 Burpees
22 Wall Balls (20#/14#)

Rx +
Whitten
5 Rounds of the above

News

4th of July Schedule
7/3 - No 6:30pm class
7/4 - CLOSED
All other classes on as usual!

Childcare is now available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Sunday 7.2.17

by Admin | July 1, 2017 | WODs and News | 0 Comment

Ken

 

"Homegrown"
10 min AMRAP
7 Thrusters (75#/55#)
7 Pull ups
15 Double Unders

News

4th of July Schedule
7/3 - No 6:30pm class
7/4 - CLOSED
All other classes on as usual!

Childcare is now available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Saturday 7.1.17

by Admin | June 30, 2017 | WODs and News | 0 Comment

Gen

 

"Knee Deep"
18 min AMRAP - Optional Partner WOD
50m Run (together)
10 DB Power Cleans (50#/35#)(each)
50m Run (together)
10 T2B (each)

News
4th of July Schedule
7/3 - No 6:30pm class
7/4 - CLOSED
All other classes on as usual!

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Friday 6.30.17

by Admin | June 29, 2017 | WODs and News | 0 Comment

Rick Lobo

 

"Chicken Fried"
20 min AMRAP
8 Bupree Box Jumps (24"/20")
20" OH Plate Lunge (45#/25#)
8 C2B
20" OH Plate Lunge (45#/25#)

News
4th of July Schedule
7/3 - No 6:30pm class
7/4 - CLOSED
All other classes on as usual!

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Thursday 6.29.17

by Admin | June 28, 2017 | WODs and News | 0 Comment

Al Walsh and the 12:30pm class

 

"Toes"
12 min AMRAP
4 Power Snatches (155#/105#)
15/12 Push ups
40 Double Unders

News
4th of July Schedule
7/3 - No 6:30pm class
7/4 - CLOSED
All other classes on as usual!

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Wednesday 6.28.17

by Admin | June 27, 2017 | WODs and News | 0 Comment

Bud

 

Clean
1 rep every minute x 10 minutes

"As she's walking away"
EMOM x 10
Odd - 3 Power Cleans
Even - up to 10 V-ups

News
4th of July Schedule
7/3 - No 6:30pm class
7/4 - CLOSED
All other classes on as usual!

Childcare is now available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Tuesday 6.27.17

by Admin | June 26, 2017 | WODs and News | 0 Comment

Brooke

 

"Jump Right In"
800m Run
25 Push Press (115#/75#)
50 Squats
800m Run
50 Squats
25 Push Press (115#/75#)
800m Run

News
4th of July Schedule
7/3 - No 6:30pm class
7/4 - CLOSED
All other classes on as usual!

Childcare is now available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Monday 6.26.17

by Admin | June 25, 2017 | WODs and News | 0 Comment

Heather

 

Open 14.4
14-Minute AMRAP:
60 Cal Row
50 T2B
40 Wall Balls (20#/14#)
30 Cleans (135/95#)
20 Muscle-ups

News
4th of July Schedule
7/3 - No 6:30pm class
7/4 - CLOSED
All other classes on as usual!

Childcare is now available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Sunday 6.25.17

by Admin | June 24, 2017 | WODs and News | 0 Comment

Kaitlyn

 

"Electric Slide"
15 min AMRAP
10 Deadlifts (225#/155#)
20' Shuffle*
40 Double Unders
20' Shuffle*
*Face the same side of the gym for both shuffles

News

4th of July Schedule
7/3 - No 6:30pm class
7/4 - CLOSED
All other classes on as usual!

Childcare is now available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Saturday 6.24.17

by Admin | June 23, 2017 | WODs and News | 0 Comment

Phil

 

"Shout"
Optional Partner WOD
Buy in - 5 100m Sprints (each)*
Then 5 Rounds of:
10 Clean and Jerks (135#/95#)(each)
5 Muscle ups or Burpee Pull ups (each)
then:
Cash out - 5 100m Sprints (each)*
*if doing alone rest 20 sec between each Sprint

News

4th of July Schedule
7/3 - No 6:30pm class
7/4 - CLOSED
All other classes on as usual!

Childcare is now available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Friday 6.23.17

by Admin | June 22, 2017 | WODs and News | 0 Comment

Pattie Kunder

 

"Wobble"
4 Rounds
1 min of:
Row (cal)
DB Snatch (50#/35#)
Burpees
Bike (cal)
Rest

News

4th of July Schedule
7/3 - No 6:30pm class
7/4 - CLOSED
All other classes on as usual!

Childcare is now available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Thursday 6.22.17

by Admin | June 21, 2017 | WODs and News | 0 Comment

Jason Lerner

 

Bench Press
5 x 5
10 minutes to complete

EMOM x 10
Odd - 30 sec handstand hold
Even - Up to 10 strict pull ups (Rx+ - weighted)

News

4th of July Schedule
7/3 - No 6:30pm class
7/4 - CLOSED
All other classes on as usual!

Childcare is now available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Wednesday 6.21.17

by Admin | June 20, 2017 | WODs and News | 0 Comment

Don and Sarah

 

"Sweet Caroline"
4 Rounds
400m Run
5 Deadlifts (275#/185#)
15 T2B

News

4th of July Schedule
7/3 - No 6:30pm class
7/4 - CLOSED
All other classes on as usual!

Childcare is now available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Tuesday 6.20.17

by Admin | June 19, 2017 | WODs and News | 0 Comment

Jason Eagles

 

Fran
21-15-9
Thrusters (95#/65#)
Pull ups

News

Childcare is now available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Monday, 6.19.17

by Admin | June 18, 2017 | WODs and News | 0 Comment

Cindi

 

"Livin' on a Prayer"
20 min AMRAP
3 Squat Snatches (135#/95#)
25 Wall Balls (20#/14#)
50 Double Unders

News

Childcare will be available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Sunday 6.18.17

by Admin | June 17, 2017 | WODs and News | 0 Comment

Paulynn

 

"Nags Head"
800m Run
20 Back Squats (135#/95#)
30 Clapping Push ups
20 Front Squats (135#/95#)
800m Run

News

Childcare will be available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Saturday 6.17.17

by Admin | June 16, 2017 | WODs and News | 0 Comment

Julie

 

"Tybee Island"
6 Rounds or 10 Rounds - Partner WOD*
10 Burpee Box Jumps
10 DB Thrusters (35#/25#)
10 C2B
*If done with a partner, alternate partners each movement

News

Childcare will be available during the 9:30am class throughout the summer starting Monday, June 19th! This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Friday 6.16.17

by Admin | June 15, 2017 | WODs and News | 0 Comment

Albert

 

"Ocean City"
4 Rounds
400m Run
15 Power Snatch (95#/65#)
15 T2B

News

Childcare will be available during the 9:30am class throughout the summer starting Monday, June 19th! This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Thursday 6.15.17

by Admin | June 14, 2017 | WODs and News | 0 Comment

Ben Epstein

 

"Virginia Beach"
8 rounds
10/8 Cal Row
3 Squat Cleans (185#/125#)
3 Muscle ups or Burpee Pull ups
Rest 1 min between Rounds

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Wednesday 6.14.17

by Admin | June 13, 2017 | WODs and News | 0 Comment

Breaking it down after Murph

 

Gender Reveal WOD:
Come to find out which WOD we will do based on the gender of Baby White!

Helen
3 rounds

400m run
21 KBS (53#/35#)
12 Pull ups

OR

Jack
20 minute AMRAP

10 Push Press (115#/75#)
10 KBS (53#/35#)
10 Box Jumps (24"/20")

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Tuesday 6.13.17

by Admin | June 12, 2017 | WODs and News | 0 Comment

Nicole

 

Strength
Back Squats
1x3

"Hilton Head"
30/20 Cal Bike
30 DB Snatches (50#/35#)
100 Double Unders

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Monday 6.12.17

by Admin | June 11, 2017 | WODs and News | 0 Comment

Chrissy

 

"Myrtle Beach"
25 minute AMRAP
15 Wall Balls
20' OH Walking Lunge
15 KB SDHP
20' OH Walking Lunge

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Sunday 6.11.17

by Admin | June 10, 2017 | WODs and News | 0 Comment

Ben Epstein

"Pool Party"

4 Rounds
3 min AMRAP
10 Push Press (95#/65#)
10 Medball Cleans (20#/14#)
10 Abmat Sit ups
Rest 1 min Between Rounds
Pick up where you left off

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Saturday 6.10.17

by Admin | June 9, 2017 | WODs and News | 0 Comment

Karen Walsh

 

"Deck Party"
20 min AMRAP - Optional Partner WOD
100m Run (each)
5 DB Hang Squat Cleans (each)(50#/35#)
3 Muscle ups or Burpee Pull ups (each)

News

No CrossFit Endurance class this Saturday 6/10. 8:30am and 9:30am classes as well as mobility class are on as usual. 

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Friday 6.9.17

by Admin | June 8, 2017 | WODs and News | 0 Comment

Don with the thumbs up as he starts Murph

 

Filthy Fifty
50 Box jumps (24"/20")
50 Jumping pull-ups
50 KBS (35#/35#)
Walking Lunge 50 steps
50 Knees to elbows
50 Push press (45#/35#)
50 Good Mornings (45#/35#)
50 Wall ball shots (20#/14#)
50 Burpees
50 Double unders

News

No CrossFit Endurance class this Saturday 6/10. 8:30am and 9:30am classes as well as mobility class are on as usual. 

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Thursday 6.8.17

by Admin | June 7, 2017 | WODs and News | 0 Comment

Chris Bowen

 

"Long Days"
15 minute AMRAP
100m run
10 KBS (53#/35#)
10 Goblet Squats (53#/35#)

News

Bring a friend day is tomorrow (Thursday 6/8)!!

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Wednesday 6.7.17

by Admin | June 6, 2017 | WODs and News | 0 Comment

Ben and Elena

 

Snatch/Hang Snatch
8 rounds
New round every minute

"O's Game"
"O's Game"
EMOM x 12
Odd - 3 Power Snatches
Even - Up to 50 Double Unders

News
Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE