- Valentines Day class schedule: we will only have the following classes on Valentines Day- 5am, 6am, 7am, 8am, 9am, 4:45pm, 5:45pm, 6:45pm and 7:45pm. We will be closed between 10am and 4:30pm on February 14th, 2012.
Beowulf 2011
- Saturday, December 10th was an awesome WOD with post-WOD celebrations. Some of the photos are in Thermal and all the others are normal. Thanks to everyone that made this fun! And thank you Anne Marie for the food and beverages!!!
Recommended Sites
Friends of CrossFit Frederick
Equipment Suppliers
- Raun Precision Machine, LLc.
Custom pullup bars, dip bars, etc.... - MuscleDriver USA
Crossfit Endurance Team
February 14, 2012
WEDNESDAY 021512
Today's WOD:
Complete as many rounds and reps in 20 minutes of:
145lb/100lb Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, (20lb to 10'/16lb to 9')
Post rounds and reps completed to comments.
We want to wish Glenn a very Happy Birthday today! See you in class!
February 13, 2012
TUESDAY 021412
Today's WOD:
Double-under/Power Snatch
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs/55lbs)
Additional Notes:
Every rep counts in this workout. Credit will be given for partially completed rounds. You will record the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete).
Every rep counts in this workout. Credit will be given for partially completed rounds. You will record the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete).
Post total number to comments.
Sloane is showing Todd the stretches. Too cute!
February 12, 2012
MONDAY 021312
Today's WOD:
Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps
Post time to comments.
Remo, what are you looking at?
Reminder: Valentines Day schedule- 5am, 6am, 7am, 8am, 9am, 4:45pm, 5:45pm, 6:45pm, 7:45pm. We will be closed from 10am until 4:30 pm.
February 10, 2012
SATURDAY 021112
Today's WOD:
"Josh"
For time:
95lb. Overhead Squat x 21 reps
42 Pull-ups
95lb. Overhead Squat x 15 reps
30 Pull-ups
95lb. Overhead Squat x 9 reps
18 Pull-ups
Post time to comments.
Matt, what are you looking at?
Reminder: We will have a Q&A session after the 9am class today regarding the Paleo-Zone Challenge.
February 09, 2012
FRIDAY 021012
Today's WOD:
4 mile Run for time.
Post time to comments.
February 08, 2012
THURSDAY 020912
Today's WOD:
"Rafi"
9 rounds for time of:
Deadlift, 185lbs/135lbs x 15 reps
Burpees x 21 reps
Post time to comments.
February 07, 2012
WEDNESDAY 020812
Today's WOD:
For time:
Thrusters x 50 reps at 45lbs/30lbs
Thrusters x 40 reps at 65lbs/50lbs
Thrusters x 30 reps at 75lbs/60lbs
Thrusters x 20 reps at 85lbs/70lbs
Thrusters x 10 reps at 95lbs/80lbs
Time includes all of the Thrusters which also includes changing out the weights to increase the load.
Nice back Clinton!
February 06, 2012
TUESDAY 020712
Today's W.O.D.
10 Intervals of 500m Rowing (d.s.6) for calories.
Men 400 calories/Ladies 300 calories. This is total calories by the end of the 10 intervals. Take a penalty for every point under 400/300.
Penalty is 1 burpee for each point.
Post total calories and penalties to comments.
One-legged squats also known as Pistols. Nicely done Kristen!
That is a damn good squat Sharon!
February 05, 2012
MONDAY 020612
Today's WOD:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
You can still CrossFit even while you are pregnant, especially when you've been doing CF for over two years. Kelli looks great in her second trimester. We have scaled some of the exercises to adapt to her growing belly and we have reduced the loads on most exercises but she can still hold her own (and out perform) those of us that are not pregnant. Way to go, Kelli!
We also want to wish Ron a Happy Birthday!
February 03, 2012
SATURDAY 020412
Today's WOD:
Farmer carries for 1 mile for time.
Carry a set of 45 lb plates (pinch grip) for men and 35 lb Kettlebells for women.
Post time to comments.
Someone REALLY did not want their picture taken! LOL!
We want to wish Kiki a wonderfully Happy Birthday today!!!
CrossFit Frederick Info
About CrossFit
What is CrossFit? (videos)
CrossFit Program Advantages
- The CrossFit program delivers RESULTS through constantly varied functional movements executed at high intensity. We guarantee your workouts will be extremely effective, short, safe, varied, scaled to your level and challenging. The challenge is based on each individuals ability level. Our workouts are anything but boring!
February 2012
World Class Fitness in 100 words
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
- Practice and train major lifts: Deadlift,clean, squat,presses, C&J, and snatch.
- Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips,splits,and holds. Bike, run, swim, row, etc., hard and fast.
- Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. (Source: CrossFit.com)
Quote by Henry Rollins
- “I have never met a truly strong person who didn’t have self-respect. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back. The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.”
