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