Thursday 8.17.17

Russell

Clean
10 x 2 
New set every minute

"Two Minute Drill"
500m Row
30 DB Snatches (50#/35#)
30 Box Jump Overs (24"/20")

News

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

Wednesday 8.16.17

Kristyn and Brent

"Seven on Seven"
3 Rounds
800m Run
10 Front Squats (155#/105#)
15 HSPU

News

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

Tuesday 8.15.17

Ashley Greenberg

"Hoot and Holler"
20 min AMRAP
10 Wall Balls (20#/14#)
15 KBS (53#/35#)
30 Double Unders

News

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

Monday 8.14.17

Muscle up practice

DT
5 Rounds
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push jerks (155#/105#)

Compare to 1.26.16

News

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

Sunday 8.13.17

Joey

"Christian"
15 min AMRAP
5 Burpees
10 Medball Cleans (20#/14#)
15 KBS (53#/35#)

News

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

Saturday 8.12.17

Today is the day - CrossFit Triathlon in support of the Lung Cancer Alliance

Suggested minimum donation - $20 at the door

CrossFit Triathlon
2k Row
1.5 mile bike
1 mile run

News

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

Friday 8.11.17

4:30pm class

Power Snatch
10 x 2
New set every minute

"Fikowski"
21-15-9
Power Snatch (95#/65#)
Box Jumps (24"/20")

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

Thursday 8.10.17

Kaleigh

"Toomey"
16 min AMRAP
10 Pull ups
25' Walking Lunge
10 DB Push Press (50#/35#)
25' Walking Lunge

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

Wednesday 8.9.17

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

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