4 Rounds for time:
800m RUN/JOG/WALK
15 Med ball thrusters 20/12
10 Kettlebell POWER swings 50/35
200m Row(DS 4.5)
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Kristina and Amanda rock out in heels with FRAN
- Fran in Heels: 060309
About CrossFit Frederick
- How do I get started?You can start by visiting the gym. You are welcome to observe a class or participate in a class. Our goal is to provide you with a "judgement free" family oriented environment that will take your fitness to a new level. If you want a place you can workout, have fun, relieve stress and make a few new friends in the process, CrossFit Frederick is for YOU.
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!
Nutritional Info for Results
- The Zone Diet by Dr. Barry Sear's
A balanced way to eat. - The Paleo Diet
Learn what the Cavemen would eat. Stay away from processed foods.
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)
Equipment Suppliers
- Raun Precision Machine, LLc.
Custom pullup bars, dip bars, etc.... - MuscleDriver USA
Friends of CrossFit Frederick
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November 10, 2009
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Inclement Weather Policy
- 1. We will be open if Frederick County Public Schools are closed.
- 2. We will notify you of any class cancellations or gym closure on the main page of our website.
WOD Disclaimer
- CrossFit Frederick does not in any way assume responsibility for any individual that performs the WOD posted on our Main page without the guidance of a CrossFit Frederick Instructor. We are open 7 days a week; therefore, we will post WOD's for the 7 days. We do not recommend anyone training 7 days straight. We recommend 3 days of WOD's and 1 day of rest. Everyone's rest days are different, so be smart about how you train and take your rest day.
CrossFit Frederick Info
Our Members
- Meet our members
February 2010
Murph event
- On June 28,2009 CrossFit Frederick wanted to remember Lt. Michael Murphy, as this was the date of his death. Several of our members and Dave wore vests of varying weights. The guys you see all have 20lb. vest on and the women wore 12lb. vests. All had a great time!!!
Healthy Strong Hands Info
- According to a study conducted over a period of 25 years, the hand grip strength of mid-life males was highly predictive of their overall health and well-being in the later years of life. Those who had good muscle strength in mid-life were found to be less likely to suffer from disabilities 25 years later.*
- It is important to understand that having a strong and healthy hand does not cause fewer disabilities in old age. Rather, if you are leading an active, healthful lifestyle overall in your young/mid-life years, you will be less susceptible to ailments in your old age—and your hand grip strength is one way of knowing how well you’re doing on this score.
- *Taina Rantanen et al., “Midlife Hand Grip Strength as a Predictor of Old Age Disability,” The Journal of the American Medical Assn. 281 (6): 558–560 (1999). Courtesy of Ironmind.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.”
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