Saturday 7.22.17

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

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

Thursday 7.20.17

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

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

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

Sunday 7.16.17

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

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

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

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