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    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!!!
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« October 2009 | Main | December 2009 »

November 30, 2009

MONDAY 113009

Happy Birthday, BILLI!!!

It would be great to see you back in the gym, soon!
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Today's WOD:

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post load to comments. Compare to 072009.
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For those of you with children in the Frederick County School system in Maryland. 

Schools release 2 hours early today. 

Posted at 01:01 AM | | Comments (1)

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November 28, 2009

SATURDAY 112809

We are CLOSED this weekend.
____________________________________________

Today's at home WOD:

15K run for time. 

Post time to comments.
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We want to thank everyone for their patience while we were having our daughter, Sloane. Here is baby Sloane with her big brother, Conor.  

DSCN1362
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There were many birthdays that happened while Amanda was recovering from Sloane's birth.  So we would like to say "HAPPY BELATED BIRTHDAY!!!" to the following Members:

Pamela R. 11/17
Yoshi S. 11/18
Kevin B. 11/21
Terri F. 11/21
Josh M. 11/25

We hope each of your birthday's were very special for you!  

Posted at 01:01 AM | | Comments (3)

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November 27, 2009

FRIDAY 112709

We will be open for only 10:45am and noon class today

For time:

400m Run
15 Burpees
15 Jumping Lunges
15 Clapping push-ups
75 sit-ups
800m Run
30 Burpees
30 Jumping Lunges
30 Clapping push-ups
50 sit-ups
1 mile Run
60 Burpees
60 Jumping Lunges
60 Clapping push-ups
25 sit-ups

Post time to comments


We will be closed this weekend

Posted at 03:00 AM | | Comments (3)

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November 26, 2009

THURSDAY 112609

HAPPY THANKSGIVING

FOR TIME:
eat as much as you can and as often as you can.

Post body weight before and after !

Posted at 03:00 AM | | Comments (1)

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November 25, 2009

WEDNESDAY 112409

For Time:

Kettlebells
100 (per side) Reverse Wood Choppers

Post time to comments.


NOTE  WE WILL BE CLOSED FOR EVENING CLASSES

Posted at 03:00 AM | | Comments (1)

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November 24, 2009

TUESDAY 112409

For Time:

100 Box Jumps 20"
100 Broad jump squats
100 Wall Squats

NOTE- NO SHOE ALLOWED. LEARN TO JUMP AND LAND SOFTLY.

Post time to comments.

Posted at 03:00 AM | | Comments (2)

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November 23, 2009

MONDAY 11/23/09

For time and sets:

75 Chin-ups

75 Ring dips

*note "rotate between exercises, keep count of sets and reps"

example "name 17:37  8cu/9rd"

Post time and sets to comments. Compare to 10152008

Posted at 03:00 AM | | Comments (4)

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November 21, 2009

SATURDAY 112109

"Mr. Joshua"

5 Rounds for time :

400 Run

30 GHD sit-ups

15 Deadlifts @ 250lbs for men  175lbs for women

Post time and load to comments.

Posted at 03:00 AM | | Comments (5)

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November 20, 2009

FRIDAY 112009

For Time:

100 GHD Hamstring lifts

Note * This will be for most people (95%) a skills class (we will scale you as needed for this exercise)

LEARN TO USE YOUR BACK SIDE FIRST ,THIS MOVEMENT IS NO JOKE 

Post your time or thoughts comments.

GOOD LUCK!!!

Posted at 03:00 AM | | Comments (2)

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November 19, 2009

THURSDAY 111909

Happy Birthday, Pamela!!!(LATE)
_______________________________________

Today's WOD:

"J.T."

Jeff Taylor


In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 (First posted on www.CrossFit.com on 6 July 2005).

21-15-9 reps for time.

Handstand Push-ups
Ring Dips
Push-ups

Post time to comments. Compare to 030809.

Posted at 03:01 AM | | Comments (2)

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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)

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  • “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.”
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