Saturday 7.22.17

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

Dan and Dan at the 4:30 class
 

"Lab"
20 min AMRAP - Optional Partner WOD
50m Run
8 DB Snatches (50#/35#)
2 Muscle ups or Burpee Pull ups
*Partner One completes all 3 movement before switching
**If done as an individual, rest 45 sec between Rounds

News

There will be no endurance class or mobility class this Saturday 7/22

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. More details to come.

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Friday 7.21.17

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

Ashley Greenberg
 

"Husky"
20 min AMRAP
3 Power Cleans (155#/105#)
10/8 Push ups
30 Double Unders

News

There will be no endurance class or mobility class this Saturday 7/22

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. More details to come.

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Thursday 7.20.17

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

John S.
 

"Doberman"
3 Rounds
800m Run
10 Thrusters (95#/65#)
20 KBS (53#/35#)

News

There will be no endurance class or mobility class this Saturday 7/22

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. More details to come.

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Wednesday 7.19.17

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

Dana B.
 

Strength
Front Squat
5 x 3
12 minutes to complete

"Bernese Mountain Dog"
40/25 cal Bike
40 Pull ups

News

There will be no mobility class this Saturday 7/22

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. More details to come.

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Tuesday 7.18.17

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

Morgan and Devon
 

Fight Gone Bad
3 Rounds
1 min M.E. of:
Wall Ball (20#/14#)
SDHP (75#/55#)
Box Jumps (20"/20")
Push Press (75#/55#)
Row (cal)

Rest 1 min between rounds

News

There will be no mobility class this Saturday 7/22

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. More details to come.

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE


Monday 7.17.17

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

Cara
 

"French Bulldog"
15 min AMRAP
20 Burpees
15 T2B
10 Power Cleans (95#/65#)

News

There will be no mobility class this Saturday 7/22

SAVE THE DATE: 
Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. More details to come.

Charm City Throwdown is coming soon. Registration is still live!
Find a partner and get signed up.  More info HERE

 

 


Sunday 7.16.17

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

Justina
 

"Kokomo"
15 min AMRAP
5 Deadlifts (225#/155#)
50m Run
30 Double Unders
50m Run

News

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


Saturday 7.15.17

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

Maddie

 

"I Get Around"

17 min AMRAP - Team WOD
In 3 Person Teams Complete:
10 DB Thrusters (50#/35#)
3 Muscle ups or Burpee Pull ups

Athlete 1 - working
Athlete 2 - 100m Run
Athlete 3 - Rest
*Rotate when athlete 2 finishes row

News

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


Friday 7.14.17

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

Drew

 

"Fun, Fun, Fun"
50 Wall Balls (20#/14#)
40 Box Jumps (24#/20#)
30 Abmat Sit ups
20 Power Cleans (115#/75#)
30 Abmat Sit ups
40 Box Jumps (24#/20#)
50 Wall Balls (20#/14#)

News

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


Thursday 7.13.17

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

Jeff and Coach Lance

 

Helen
3 Rounds
400m Run
21 KBS (53#/35#)
12 Pull ups

News

Today is bring a friend day! Bring a friend to any class.

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


Wednesday 7.12.17

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

Mike

 

"Wouldn't it be Nice"
7 Rounds
10/8 Cal Row
10/8 Clapping push ups
3 Front Squats (185#/125#)

News

Congrats to our June Commited Club!
Cara Clements - 26
Kaleigh Hunt - 25
Kristyn Lipka - 25
Jim Timmerman - 25
Chris Wheeler - 23
Lakshmi Hirpara - 23
Dan Sperau - 23
Dana Beziat - 22
Marc Cousins - 22
Ken Bowden - 22
Kerri Whalen - 22
Karen Walsh - 21
Brent Hickey - 21
Caroline Peredes - 21
Devon Troop - 21
Larry Manross - 21
Jason Moneymaker - 21
Ashley Greenberg - 21
Julius Charles - 21
Shelton Lowery - 20
Matt Johnson - 20
Jackie Nicoll - 20
Bruce Lentz - 20
Russell Ward - 20
Elena Mentzer - 20
Colette Wheeler - 20
Kellie Bedford - 20
Brooke Raab - 20

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


Tuesday 7.11.17

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

Teresa and Ashley

 

Power Snatch
10 x 2
New set every minute

"Catch a Wave"
EMOM x 10
Odd - up to 40 DU
Even - 30 sec Handstand Hold

News

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


Monday 7.10.17

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

Jay

 

"Good Vibrations"
20 min AMRAP
7 Thrusters (75#/55#)
7 Toes to Bar
7 Burpees

News

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


Sunday 7.9.17

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

Devon

 

"Yorktown"
10 min AMRAP
10 Deadlifts (225#/155#)
20' Broad Jump
10 HSPU
20' Bear Crawl

News

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


Saturday 7.8.17

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

Holly

 

"Brandywine"
18 min AMRAP - Optional Partner WOD
100m Run (each)
10 DB Clean and Jerks (50#/35#)(each)
10 Burpee Box Jumps (24"/20")(each)

News

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


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