Monday 7.16.18

 5:30am crew

"Emmitt"
3 Rounds
4 min AMRAP
21 Wall Balls (20#/14#)
15 T2B
9 Deadlifts (225#/155#)
Rest 4 min between Rounds

Goal - Try to match your score each round
Score is worst round

News

The 800 gram challenge starts today! Read more about the challenge here. 

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

Olympic Lifting Seminar - Clean and Jerk 8/4, Snatch 8/11 from 10:30-12:30 both dates.  More info to come.

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

Sunday 7.15.18

 Bill

"Somewhere on a Beach"
5 Rounds
15 Power Cleans (95#/65#)
15 Box Jumps
15 KBS (53#/35#)

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. Brief info session/Q&A this Sunday, 7/15 at 8am!

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

Olympic Lifting Seminar - Clean and Jerk 8/4, Snatch 8/11 from 10:30-12:30 both dates.  More info to come

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

Saturday 7.14.18

Tim

"Stone Roll"
20 min Partner WOD - Partner WOD
200m Run (Together)
5 Sandbag Cleans (115#/75#) (each)
3 Muscle ups or Bupee Pull ups (each)

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. Brief info session/Q&A this Sunday, 7/15 at 8am!

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

Olympic Lifting Seminar - Clean and Jerk 8/4, Snatch 8/11 from 10:30-12:30 both dates.  More info to come

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

Friday 7.13.18

Patty Anne

"All Summer Long"
3 Rounds
5 Squat Cleans (185#/125#)
20 HSPU
800m Run

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. Brief info session/Q&A this Sunday, 7/15 at 8am!

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 7.12.18

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

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

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

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

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

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!