CROSSFIT FREDERICK

TUESDAY 102009

 
Today's WOD:

Six rounds for time.

800 meter Run
50 Sit-ups

Post time to comments.

MONDAY 101909

 
Dr. Bill gets a drink of water after completing Friday's WOD.  Do you think he may be a little tired?  Nah!
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Today's WOD:

Shoulder Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

Post loads to comments. 

SATURDAY 101709

Today's WOD:

"Randy"

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. (source: www.crossfit.com)

For time:  75# power snatch, 75 reps
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Sunday's Class

Tomorrow, October 18th and next Sunday, October 25th will be our last Sunday classes.  These classes are scheduled for 9:30 am.  We look forward to seeing you!

FRIDAY 101609

"Two Minutes of Bliss"

Two minutes at each exercise with a 30 second rest between. Track repetitions for each exercise.

Pull-ups
Push-ups
Squats
Flutterkicks
Ball-Slams
Chin-ups
Dips
Lunges
Burpees

Post total repetitions to comments. 

THURSDAY 101509

Provide your quote for the picture above, in the comment section.
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REMINDER:  There is not a Noon class today.
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Today's WOD:

Complete as many rounds as possible in 20 minutes of:

Handstand Push-ups, 5 reps
Dumb-bell Squat Clean, 5 reps per side (10 reps total)
Hollow Rocks, 15 reps

Post time and load for dumb-bell to comments.  

 Hollow Rock...[wmv]

Don't worry if you can't do "hollow rocks". We will have a variation of the "hollow rock" that you CAN do.
 

WEDNESDAY 101409

 
Kettlebell Power Swings, from the left, Craig, Matt, Kellie, Ann, Deb, Ben and Emma.
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Today's WOD:

For time:

1 mile Run
35 Knees-to-Elbows
400m Run
25 Knees-to-Elbows
400m Run
25 Knees-to-Elbows
1 mile Run
35 Knees-to-Elbows

Post time to comments.  Compare to 053109. 

TUESDAY 101309

Happy Birthday, Kelly!  She is in the picture above, no doubt laughing at someone else's pain.  
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Today's WOD:

Kettlebell Military Press "Bottoms Up"

Each Arm: 5-5-5-3-3-1

This is a strength day.  If you don't know this exercise, I suggest you attend class.  See you later!

Post loads to comments.

SPECIAL OFFERS

NEW YEAR SPECIAL

Try CrossFit Frederick for ONE Week FREE

or

ONE month of classes for $85.00. 

These offers are available to new members only. Offers can not be combined. Expiration for the "ONE month of classes" offer, will be March 15, 2010.

MONDAY 101209

For those of you that have your kids in the Frederick County Public School system in Maryland.  I thought I'd keep you updated with the school calendar.  This week are parent/teacher conferences.  So..............

Tuesday, October 13 and Wednesday, October 14: School starts 4 hours late

Thursday, October 15: School dismisses 3.5 hours early

Friday, October 16: School Closed
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NO CLASS AT 12:00 PM ON THURSDAY, OCTOBER 15TH.
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Happy Birthday, Ed T.!!!
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Today's WOD:

Deadlift  1-1-1-1-1-1-1 reps

Post loads to comments.  Compare to 032309.

SATURDAY 101009

I love box jumps...can you tell that is what these folks are thinking?  From left: Alison, Ilario, Anna and Collyn.
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The Moment you all have been waiting for....Survey Results and New Schedule

We would like to thank those of you that shared your opinions with us regarding the “current class schedule”.  We are pleased to announce the survey results are in and after much deliberation; we have made some changes to the schedule.  We have decided to add a few classes, change a few class times, and remove a class from the schedule. The new schedule is below.  All of the changes will be effective Sunday, November 1, 2009. 

   

Monday thru Thursday   

 

5:00 am- 6:00 am
6:30 am-7:30 am

8:00 am-9:00 am

9:30 am-10:30 am
10:45 am-11:45 am
12:00 pm- 1:00 pm

5:00 pm- 6:00 pm
6:15 pm- 7:15 pm

7:30 pm- 8:30 pm

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Friday

 

5:00 am- 6:00 am
6:30 am- 7:30 am
8:00 am- 9:00 am
9:30 am-10:30 am
10:45 am-11:45 am
12:00 pm-1:00 pm

5:00 pm- 6:00 pm
6:15 pm- 7:15 pm
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Saturday

 

9:30 am-10:30 am
10:45 am-11:45 am

12:00 pm- 1:00 pm

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Sunday

CLOSED

(Please make note that we will be CLOSED the last weekend of every month.)

   

We will no longer offer the “Olympic Lifting and Kettlebells” as a separate class due to lack of participation. We will offer it in our weekly programming.  We will change the 10:45 am Saturday class to a WOD (i.e. workout of the day) class. 

   

With that being said…we are trying something “new” with each one of the classes.  We recognize that many of you are strapped for time with your lives.  We are asking that all Members be “on-time” for classes.  The classes are scheduled for an hour.  The first 10 minutes will be the warm-up and then we will start the WOD.  Out of respect for your fellow Members, if you are going to be more than five minutes late for class, please come to the next available class. We want this to run smoothly, so that we can avoid requiring our Members to pre-register for the class they will attend.  We would like to maintain the “flexibility”, so that you can attend any class at any time.

   

We will be closed every Sunday and the last weekend of every month.  The closure is necessary for us to provide you with the highest quality of service with the class times that are available.  We will also add/remove classes as the need arises. Please bear with us while these changes are implemented.

   

We have a few other matters at hand; first, Childcare.  We have had concerns expressed to us regarding children being on the floor during the warm-up, etc.  We know that many of you have to bring your children with you in order to workout.  We enjoy having the kids here but need to ask that the Parent place the kids in the play area we have designated for the kids, upon arrival to the gym.  This is for the safety of your children. 

 

Second; Three Free sessions offered with the 3 month, 6 month and 12 month memberships.  These sessions are to teach the New Member the exercises that we use in our programming.  However, many Members have not been utilizing these sessions accordingly. It is the Members responsibility to schedule the appointments with Dave or Amanda.  The free sessions will be available to New Members only, with the initial commitment. Members will have 30 days from signage to use these sessions.  After 30 days, there will be an additional fee for private sessions.  Please understand that all appointments must be scheduled in advance.  Again, we are trying a new approach with these sessions and New Members.  In the future, we may require Members to attend specific classes for a trial period prior to regular class participation.  We want to make sure that everyone knows what they are doing with the exercises, so we can avoid injury.

 

Once again, we appreciate all of the input we received from our Members.  It helped us put forth these changes.  We’d like to THANK all of you for your business.  As always, our door is open if you have any questions.  Thanks - Amanda and Dave
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Today's WOD:

 

150 Kettlebell Power Swings for time.

 

Post load and time to comments. Compare to 051809.