Sunday 6.18.17

by Admin | June 17, 2017 | WODs and News | 0 Comment

Paulynn

 

"Nags Head"
800m Run
20 Back Squats (135#/95#)
30 Clapping Push ups
20 Front Squats (135#/95#)
800m Run

News

Childcare will be available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Saturday 6.17.17

by Admin | June 16, 2017 | WODs and News | 0 Comment

Julie

 

"Tybee Island"
6 Rounds or 10 Rounds - Partner WOD*
10 Burpee Box Jumps
10 DB Thrusters (35#/25#)
10 C2B
*If done with a partner, alternate partners each movement

News

Childcare will be available during the 9:30am class throughout the summer starting Monday, June 19th! This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Friday 6.16.17

by Admin | June 15, 2017 | WODs and News | 0 Comment

Albert

 

"Ocean City"
4 Rounds
400m Run
15 Power Snatch (95#/65#)
15 T2B

News

Childcare will be available during the 9:30am class throughout the summer starting Monday, June 19th! This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Thursday 6.15.17

by Admin | June 14, 2017 | WODs and News | 0 Comment

Ben Epstein

 

"Virginia Beach"
8 rounds
10/8 Cal Row
3 Squat Cleans (185#/125#)
3 Muscle ups or Burpee Pull ups
Rest 1 min between Rounds

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Wednesday 6.14.17

by Admin | June 13, 2017 | WODs and News | 0 Comment

Breaking it down after Murph

 

Gender Reveal WOD:
Come to find out which WOD we will do based on the gender of Baby White!

Helen
3 rounds
400m run
21 KBS (53#/35#)
12 Pull ups

OR

Jack
20 minute AMRAP
10 Push Press (115#/75#)
10 KBS (53#/35#)
10 Box Jumps (24"/20")

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Tuesday 6.13.17

by Admin | June 12, 2017 | WODs and News | 0 Comment

Nicole

 

Strength
Back Squats
1x3

"Hilton Head"
30/20 Cal Bike
30 DB Snatches (50#/35#)
100 Double Unders

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Monday 6.12.17

by Admin | June 11, 2017 | WODs and News | 0 Comment

Chrissy

 

"Myrtle Beach"
25 minute AMRAP
15 Wall Balls
20' OH Walking Lunge
15 KB SDHP
20' OH Walking Lunge

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Sunday 6.11.17

by Admin | June 10, 2017 | WODs and News | 0 Comment

Ben Epstein

"Pool Party"

4 Rounds
3 min AMRAP
10 Push Press (95#/65#)
10 Medball Cleans (20#/14#)
10 Abmat Sit ups
Rest 1 min Between Rounds
Pick up where you left off

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Saturday 6.10.17

by Admin | June 9, 2017 | WODs and News | 0 Comment

Karen Walsh

 

"Deck Party"
20 min AMRAP - Optional Partner WOD
100m Run (each)
5 DB Hang Squat Cleans (each)(50#/35#)
3 Muscle ups or Burpee Pull ups (each)

News

No CrossFit Endurance class this Saturday 6/10. 8:30am and 9:30am classes as well as mobility class are on as usual. 

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE

Friday 6.9.17

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

Don with the thumbs up as he starts Murph

 

Filthy Fifty
50 Box jumps (24"/20")
50 Jumping pull-ups
50 KBS (35#/35#)
Walking Lunge 50 steps
50 Knees to elbows
50 Push press (45#/35#)
50 Good Mornings (45#/35#)
50 Wall ball shots (20#/14#)
50 Burpees
50 Double unders

News

No CrossFit Endurance class this Saturday 6/10. 8:30am and 9:30am classes as well as mobility class are on as usual. 

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE