Sunday 7.30.17

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

Rick
 

"Odd Couple"
10 min AMRAP
5 Power Cleans (155#/105#)
5 Push Jerks (155#/105#)
50 Double Unders

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


Saturday 7.29.17

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

Ben H.
 

"Moving"
12 Rounds (Partner) or 6 Rounds (single)
10 Thrusters (95#/65#)
10 Burpees over the bar (lateral)
4 Muscle ups or Burpee 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


Friday 7.28.17

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

5:30 am class
 

"Footloose"
14 min AMRAP
10 T2B
10 Box Jumps (30"/24")
2 Squat Snatch (155#/105#)

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


Thursday 7.27.17

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

Teresa and Bodhi
 

"Karate Kid"
3 Rounds
1 min of:
DB Hang Squat Cleans (50#/35#)
Burpees
Bike (cal)
Rest 2 min between Rounds

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


Wednesday 7.26.17

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

Justina
 

"Toy Story"
10 rounds
100m Run
5 Deadlifts 225#/155#
5 C2B 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


Tuesday 7.25.17

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

Abbie
 

"Money Pit"
EMOM x 16
16 minutes
Odd - 2 Squat Cleans
Even - 5 Strict HSPU

Conditioning
500 m Row

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. 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 7.24.17

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

Sandy
 

"Cloud Computing"
25 min AMRAP
25 Wall Balls
20 Box Step ups (24"/20")
15 Dumbbell Snatches (50#/35#)

Compare scores to 5.23.17

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. 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 7.23.17

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

Josh Weaver
 

"Cane Corso"
5 Rounds
200m Run
10 Power Snatches (115#/75#)
10 Burpees over the Bar (lateral)

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. More details to come.

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


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