Thursday 7.12.18

by Admin | July 11, 2018 | WODs and News | 0 Comment

Ashley G.

 

"Water"
12 min AMRAP
12 Box Jumps (24"/20")
12 Push Press (95#/65#)
12 Abmat Sit ups

News

Take the 800 gram challenge with us! This will start next Monday, 7/16 and consist of eating 800 grams of fruits and vegetables per day. Read more about the challenge here.

Bring a friend day is Today!

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Wednesday 7.11.18

by Admin | July 10, 2018 | WODs and News | 0 Comment

Brian S.

 

"Beachin'"
5 Rounds
20 Wall Balls (20#/14#)
20 Pull ups
40 Double Unders

News

Take the 800 gram challenge with us! This will start next Monday, 7/16 and consist of eating 800 grams of fruits and vegetables per day. Read more about the challenge here.

Bring a friend day is Thursday, 7/12!

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Tuesday 7.10.18

by Admin | July 9, 2018 | WODs and News | 0 Comment

Matt D.

 

Front Squats
5-5-3-3-3+

18POINTZERO
DB Snatches (50/35#)
Burpees over the DB (Lateral)

Compare to 1.23.18

News

Bring a friend day is Thursday, 7/12!

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Monday 7.9.18

by Admin | July 8, 2018 | WODs and News | 0 Comment

Al W.

"McNugget"
10 Rounds
1 minute of
Bike
Burpees
Row
Note - Score is the least number of each movement added together

Compare to 12.8.17

News

Bring a friend day is Thursday, 7/12!

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Sunday 7.8.18

by Admin | July 7, 2018 | WODs and News | 0 Comment

Coach Stan

 TABATA Something Else
TABATA Interval of the following:
Pull ups
Push ups
Abmat Sit up
Squats
*TABATA interval is 8 rounds of :20 on and :10 off
**TABATA score is the least number of reps performed in any of the eight intervals.

News

Bring a friend day is next Thursday, 7/12!

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Saturday 7.7.18

by Admin | July 6, 2018 | WODs and News | 0 Comment

Mike Newman

 

"Amber Waves"
17 min AMRAP - Partner WOD
100m Run (each)
6 Thrusters(115#/75#)(each)
3 Bar Muscle ups or Burpee Pull ups (Each)

News

Bring a friend day is next Thursday, 7/12!

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Friday 7.6.18

by Admin | July 5, 2018 | WODs and News | 0 Comment

Josh Nicoll

 

"Yankee Doodle"
6 Rounds
200m Run
7 Clean and Jerks (115#/75#)
7 Burpee Box Jumps

News

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

Save the Date
Ladies Night - WOD and WINE will be on Friday 7.20 starting with a WOD at 6pm!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Thursday 7.5.18

by Admin | July 4, 2018 | WODs and News | 0 Comment

Steve 

 

Snatch
3-3-2-2-1-1-1
12 minutes to complete

"Land of the Free"
5 min AMRAP
10 DB Snatches (50#/35#)
10 T2B

News

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

Guy Night - Barbells and Bourbon was a huge sucess!!  Thanks to all whole who came out.  Ladies you are up next!  Stay tuned!!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Wednesday 7.4.18

by Admin | July 3, 2018 | WODs and News | 0 Comment

Coach Will

 

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

Rx+
Whitten
For Time, Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

News

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

July 4th Schedule
7.4.18 - Classes at 8:30am and 9:30am
7.5.18 - Normal Schedule

Guy Night - Barbells and Bourbon was a huge sucess!!  Thanks to all whole who came out.  Ladies you are up next!  Stay tuned!!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!


Tuesday 7.3.18

by Admin | July 2, 2018 | WODs and News | 0 Comment

Michael G.

 

"Sea to Shining Sea"
4 Rounds
15 HSPU
5 Front Squats (185#/125#)
200m Row
Rest 2 min between rounds

News

News flash - it's hot out there! Check out our new blog post on Hydration here!

Congrats to our June Committed Club. See who made it here.

July 4th Schedule
7.3.18 - No 6:30pm Class
7.4.18 - Classes at 8:30am and 9:30am
7.5.18 - Normal Schedule

Guy Night - Barbells and Bourbon was a huge sucess!!  Thanks to all whole who came out.  Ladies you are up next!  Stay tuned!!

Registration from the Charm City Throwdown is LIVE.  Grab a buddy and get signed up!