Wednesday 8.9.17

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

Leslie


"Fraser 17"
5 rounds of:
In 2 min complete
8/6 Cal Bike (45 sec cap)
40 Double Unders
Max Wall Balls (20#/14#)
Rest 1 min between Rounds
Score is number of Wall Balls

News

Remider! Bring a friend day is THIS Thursday!

SAVE THE DATE: 
This Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

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


Tuesday 8.8.17

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

Matt J.


Strength
EMOM x 12 min
Odd - 5 Strict Press (from ground)
Even - Up to 10 / 8 Strict Pull ups

"Wasatch"
100 Burpees

News

SAVE THE DATE: 
This Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

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


Monday 8.7.17

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

Nick M.


"Coliseum"
5 Rounds
400m Run
5 Front Squats (155#/105#)
10 T2B

News

SAVE THE DATE: 
This Saturday, August 12th in place of our regular classes we will be hosting a CrossFit Triathlon in support of the Lung Cancer Alliance. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

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


Sunday 8.6.17

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

Chris R.


"Garard"

12 min AMRAP
5 Thrusters (95#/65#)
20 Double Unders

News

The CrossFit Games wrap up today! Follow this link on how to watch the action: https://games.crossfit.com/article/how-watch-2017-games/games/2017

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. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

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


Saturday 8.5.17

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

Matt


"Koski"

20 min AMRAP - Optional Parter WOD
200m Run (together)
5 DB Hang Squat Cleans (50#/35#)(each)
10 DB Facing Burpees (each)

News

The CrossFit Games are this weekend! Follow this link on how to watch the action: https://games.crossfit.com/article/how-watch-2017-games/games/2017

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. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

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


Friday 8.3.17

by Admin | August 3, 2017 | WODs and News | 0 Comment

Coach Travis Squats

 

"Fikowski"

8 Rounds
100m Run
8 T2B
8 Push Press (115#/75#)


News

The CrossFit Games are underway! Follow this link on how to watch the action: https://games.crossfit.com/article/how-watch-2017-games/games/2017

SAVE THE DATE: 


Thursday 8.3.17

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

5:30am crew
 

3 Position Snatch
1 high hang snatch
1 hang snatch
1 snatch

"Vellner"
EMOM x 10
Odd - Up to 5/4 Muscle ups
Even - Up to 40 Double Unders

News

The CrossFit Games start tomorrow! Follow this link on how to watch the action: https://games.crossfit.com/article/how-watch-2017-games/games/2017

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. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

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


Wednesday 8.2.17

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

Sarah
 

"Greene"
4 Rounds of:
4 min AMRAP:
20 Walls Balls (20#/14#)
15 Box Jumps (20#/14#)
10 Power Cleans (95#/65#)
Rest 2 min between rounds
Restart where you finished previous round

News

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. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

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


Tuesday 8.1.17

by Admin | July 31, 2017 | WODs and News | 0 Comment

Chris Buzby
 

"Holte"
5 Rounds
400m Run
10 Deadlifts (225#/155#)
15 Pull ups

News

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. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

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


Monday 7.31.17

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

Heather
 

"Fit FAn"
90 sec AMRAP of:
Rowing (cal)
Air Squats
25 yard runs
Push ups
Burpees
Rest 3:30 between Exercises

News

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. 
Time: 8-10am
Event: 2K row, 1.5 mile bike, 1 mile run
Suggested minimum $20 donation

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