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Thursday 11/15 Happy Birthday Mary!

TODAY’S WOD:

A. Every 2 minutes for 24 minutes:
8 Dumbbell Flies + 4 Strict Pullups
Increasing loads on flies.

B. Snatch Lift-off, 5 sets of 3 reps
*hold for 3 second count just below the knee
2-minute rests.

C. Strength 101:
“Glutes #1”
10 sets of 20 reps for each exercise, 90 second rests after all exercises:
Single-leg, Straight-leg Deadlift, alternate, dumbbells (load)
Hip Thrusts (load)
Drop Lunges (load)
Weighted Hip Extensions (load)
Side Leg Raises with back against the wall (no load)
*increase loads were capable. Compare to 10/18/18.

Post loads for part A, loads for part B and loads for part C to Members Area or comments.

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Wednesday 11/14 Happy Birthday Jason!

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TODAY’S WOD:

A. Every minute for 5 minutes:
Hang Power Snatch x 5, increase loads.
*Compare to 5/25/18.

B. 10 x 2-minute rounds of:
50-meter Shuttle Run, 10-meter increments
Max rep Dumbbell Power Snatch, alternating arms, 35lbs or LTBD
No rest between rounds.
*Compare to 5/25/18.

C. Strength 101:
“Death by Back Squats”
Complete 1 Back Squat the first minute, 2 Back Squats the second minute, 3 Back Squats the third minute and so on until failure.
*This workout is performed at bodyweight or 225lbs/185lbs, whichever is more.
*Compare to 10/10/17.

Post loads for part A, loads/reps for part B and loads/total minutes completed to Members Area or comments.

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Tuesday 11/13 Happy Birthday Ben!

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TODAY’S WOD:

A. Four rounds for time:
20 Kettlebell Cleans (50lbs/35lbs), alternate arms
30 Sit-ups
40 Doubleunders
Rest 1-minute.
*Compare to 10/22/15.

B. Sumo-Deadlift High Pull 1RM.
2-minute rests. 15-minute time cap.
*Compare to 5/4/17.

C. Strength 101:
“Hamstrings & Calves”
6 supersets, 2-minute rests.
Hamstring DB Curl x 10, increase loads.
Good Mornings x 16, increase loads.
Calve Raises x 25, seated sets 1,3,5, standing sets 2,4 6, increase loads.
Then, 50 GHD Hamstring Raises “super slow”

Post time for part A, load for part B and loads for part C to Members Area or comments.

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Monday 11/12 Happy belated Veteran's Day!

 Dedicated to U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, who was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.  His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.  He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.  This "Liam" Hero WOD was originally posted on the CrossFit.com main site as the workout of the day for Tuesday, March 21, 2017 (170321).

Dedicated to U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, who was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

This "Liam" Hero WOD was originally posted on the CrossFit.com main site as the workout of the day for Tuesday, March 21, 2017 (170321).

TODAY’S WOD:


A. “Liam”, for time:
800-meter Run w/plate, 20kg/10kg
100 Toes to Bar
50 Front Squats (70kg/47.5kg)
10 Rope Climbs (15ft, ascent)
800-meter Run w/plate, 20kg/10kg
*Partition the toes to bar, front squats and rope climbs as needed. Start and finish with the 800-meter run.

B. Strength 101:
"Shoulders #1"
Behind the Neck Barbell Press 15,10,8,8,6 reps for load.
Lateral Raises 5 sets of 8 reps.
Bent-Over Lateral with plates 5 sets of 8 reps
Dumbbell Shrugs 5 x 10 reps
Rest 2 minutes after each giant set before repeating and increasing loads if you can
*Compare to 10/12/18.

Post time for part A, and loads for part B to Members Area or comments.

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Sunday 11/11 Happy Birthday Rob Taggart!

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TODAY’S WOD:

A. Alt on the minute for 12 minutes (6 rounds)
Odd minute- 3 Front Squats
Even minute- 6 Back Squat
(Work at 60% of 1RM of Front Squat for both)

B. Complete as many reps as possible in 7 minutes -
7 Deadlifts (245/165 or LTBD)
Max rep Wall balls (20lb/14lb)
*DL are done on the minute, Max rep Wall balls for remaining time of the minute

Post loads for part A and total reps/load for part B to Members Area or comments.
(Source – Comptrain)

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Saturday 11/10

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TODAY’S WOD:

A. 1RM Clean and Jerk, 10-minute time cap.
(modified from Strength 101 on 4/17/18.)

B. 5 rounds for time:
10 Clean and Jerks (135lb/95lb)
6 Burpee-Box Jump Overs (24”/20”
200-meter Sprint
*20-minute time cap.

Post load for 1RM, part A and time for part B to Members Area or comments.

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Friday 11/9 Happy Birthday Armando!

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TODAY’S WOD:

A. 10 efforts each for time:
500-meter Row
Compare to 08/30/18.

B. Strength 101:
“Posture Makes Perfect #2”
5 giant sets. 2-minute rests after each giant set.
12 Hyperextensions*
8 Good Mornings*
8/side, Kettlebell Bent-over-Row
3-5 reps, Close-grip Chin-ups (chest to bar), partner assist, if necessary
*Increase/add loads ONLY if full-range-of-motion is achieved
Compare to 8/8/18.

Post time for each row effort for part A and loads for part B to Members Area or comments.

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Thursday 11/8

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TODAY’S WOD:

A. Every 3 minutes for 24 minutes do 1 rep each of the Snatch Complex:
Power Snatch
Overhead Squat
Hang Power Snatch
Squat Snatch
Increase loads. Compare to 9/27/18.

B. Strength 101: “Shoulders and Arms”
1) Seated Arnold Press x 8
Seated DB Hammer Curls x 10
Seated DB Tricep Extension, single DB x 12
5 sets. Increasing loads. 2-minute rests.
2) Rainbow Press x 6
Drag Curls x 8
Close Grip Tricep Press x 8, on medicine ball
3 sets. Increasing loads. 2-minute rests.
3) DB Upright Row x 5
DB Side Lateral Raise x 5
DB Bent Over Lateral Raise x 5
8 sets. Loads stay the same. 30 second rests.

Post loads for part A and loads for part B to Members Area or comments.

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Wednesday 11/7

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TODAY’S WOD:

A. Two-Phase Floating Deadlift, 8x3, increase loads, 2-minute rests.
*3-second pause at the knee, 5-second pause floating at the floor.
Compare to 6/6/18.

B. For time:
1,000 meter Run
10 Planche Push-ups
800 meter Run
8 Planche Push-ups
600 meter Run
6 Planche Push-ups
400 meter Run
4 Planche Push-ups
200 meter Run
2 Planche Push-ups

C. Strength 101:
“Deck of Cards – More Abs!!!” for time:
Hearts: V-Ups
Diamonds: Alternating, Single-leg Jackknives
Spades: Superman Rocks
Clubs: Leg Levers with hip lift

Face Cards: 10-count
Ace Cards: 11-count
Numbered Cards: Face value
Jokers:
1st – Prone Plank hold 2 minutes
2nd – Supine Plank hold 2 minutes
Compare to 10/3/18.

Post loads for part A, time for part B and time for part C to Members Area or comments.

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Tuesday 11/6

 Thanks to our loaders/spotters during the USPA East, Maryland State Championships. We hope the Athlete’s know how special you are in the success of their safety!!! We need volunteers for our next meet scheduled on March 9th, 2019 from 8am until 6pm. Details on the positions available can be found  HERE.

Thanks to our loaders/spotters during the USPA East, Maryland State Championships. We hope the Athlete’s know how special you are in the success of their safety!!! We need volunteers for our next meet scheduled on March 9th, 2019 from 8am until 6pm. Details on the positions available can be found HERE.

TODAY’S WOD:

A. Push Press, 5x3, increase loads, 2-minute rests.
Compare to 6/15/15.

B. Complete as many reps/rounds as possible in 15 minutes of:
10 Front Squats (155lbs/115lbs/LTBD)
10 Strict Pull-ups
50 Double-unders
Compare to 5/3/18.

C. Strength 101:
Sumo-Deadlift, 8 reps, increase loads.
Behind the Neck Shoulder Press, 6 reps, increase loads.
8 sets, 2-minute rests. Sub will be provided if R.O.M. is not good for the behind the neck press.

Post loads for part A, total reps/rounds/load for part B and loads for part C to Members Area or comments.

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Monday 11/5

 Our next Powerlifting meet will be held March 9th, 2019 from 8am to 6pm. We need volunteers to run a smooth, quick and successful meet. Please select the following link to sign-up for volunteering,  MARCH 9TH, 2019 meet volunteer .

Our next Powerlifting meet will be held March 9th, 2019 from 8am to 6pm. We need volunteers to run a smooth, quick and successful meet. Please select the following link to sign-up for volunteering, MARCH 9TH, 2019 meet volunteer.

TODAY'S WOD:

A. Hang Power Clean 3RM for max load.
8-minute time cap. Compare to 7/19/17.

B. Three rounds for time:
5 Tempo Handstand Push-ups @ 21X2
10 Bar Muscle Ups
15 Back Squats (155lbs/115lbs/LTBD)
1-minute rests.
Compare to 6/7/18.

C. Strength 101:
Bench Press, 10x10 for loads. 2-minute rests.
Compare to 4/4/18.

Post max load for part A, time/load for part B and loads for part C to Members Area or comments.

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Sunday 11/4

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TODAY’S WOD:

“Bert”

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Post time to Members Area or comments.

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Saturday 11/3

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GYM CLOSED for the 4th Maryland State Championships.

The gym will be OPEN on Sunday, November 4th for the 9:00am WOD.

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Remember to set your clocks back tonight.

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Friday 11/2

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TODAY’S WOD:

A. Six rounds for time:
50 Overhead Squats (45/35 or LTBD)
25 Hand-Release Push-ups
*Compare to 3/16/18.

B. Strength 101:
Partial Deadlifts x 20, (knee to hip extension), increase loads, tempo 32X3
5 sets. 3-minute rests.

Post time/load for part A and loads (even light ones) for part B to Members Area or comments.

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Thursday 11/1

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TODAY’S WOD:

A. Every 2 minutes for 20 minutes:
5 x Box Jumps, 30”/24”
3 x Muscle Snatch, increase loads, if able.

B. Complete as many reps as possible, 30 seconds ON/30 seconds OFF for 3 minutes:
Hang Power Snatch (using last load successfully lifted for 3 reps in the Muscle Snatch)

C. Strength 101:
“Upper Arms”
Superset:
Barbell Drag Curls
DB Lying Tricep Extensions
5 sets of 15,10,8,6,4 reps for loads
Rest 2 minutes between supersets.
Superset:
Alternating, DB Hammer Curls
Tricep Kickbacks
5 sets of 8 reps per arm for loads
Rest 2 minutes between
Glutes and Hips:
100 per leg:
Lying Side Leg Raises with back against the wall
100 Prone Lower body leg raise
*Compare to 8/31/18.

Post loads for part A, load/total reps for part B and loads for part C to Members Area or comments.

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Wednesday 10/31 Happy Birthday Rich!

 NO evening classes today. HAPPY HALLOWEEN!

NO evening classes today. HAPPY HALLOWEEN!

TODAY’S WOD:

A. “Fran”
21-15-9 reps for time:
Thrusters (95lb/65lb)
Pull-ups
*Compare to 8/13/18. 8-minute time cap.

B. Every 2 minutes for 16 minutes:
3 Tempo Sumo-Deadlift @ 33X1
Increase loads.
*Compare to 5/30/18.

C. Strength 101:
Back Rack Stationary lunge x 8 per leg, alternating legs
Dumbbell Flies x 12
6 sets. 4-minute rests. Increasing loads.

Post time for part A, loads for part B and loads for part C to Members Area or comments.

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Tuesday 10/30 Happy Birthday J.Bradshaw!

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TODAY’S WOD:

A. Every 2 minutes for 10 minutes:
6 x Bent Over Barbell Row, overhand grip, increase loads
10 x Barbell Roll-outs

B. Four rounds for time:
400-meter Run
100, 4ct. Flutterkicks
*Compare to 4/26/18.

C. Strength 101:
Back Squats x 20, increase loads
Dips x 5 reps, load optional.
5 sets. 4-minute rests.

Post loads for part A, time for part B and loads for part C to Members Area or comments.

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Monday 10/29

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TODAY’S WOD:

A. Every 3 minutes for 18 minutes, increase loads:
Shoulder Press x 9
*At minute 18, strip the barbell down and do one effort of max repetitions. Compare to 7/28/17.

B. 3 rounds for time:
21 Knees to Elbows
15 Muscle Cleans (LTBD)
9 Good Mornings @ 32X1

C. Strength 101:
Bench Press x 10
Bottom Quarter Deadlifts x 8 (floor to knee)
Five sets, 3-minute rests. Increase loads.

Post loads/reps for part A, time/loads for part B and loads for part C to Members Area or comments.

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Sunday 10/28

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TODAY’S “Halloween” WOD:

Teams of 2 will complete as many reps as possible in 25 minutes of:

Partner 1: 30 Slam Balls Over the Shoulder (the switch roles)
Partner 2: Complete as much work as possible of:

20 Pull Ups (scale is only Ring Rows)
20 G2O
20 Burpee Over the Bar
20m Plate Push throw Spider Tunnel

Post teams and total reps to Members Area or comments.

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Saturday 10/27

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TODAY’S WOD:

Teams of 2 will complete 6 rounds for time of:

10 Burpee Box Jumps (24”/20”)
15 Push-Ups
20 Wallballs (20lb-10’/14lb-9’)
25 Sit-Ups

P1 works solely to complete round while P2 rows. Then switch.
P1 will complete rounds 1,3 and 5.
P2 will complete rounds 2,4 and 6.

Post team and time to Members Area or comments. Compare to 12/19/15.

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