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Saturday 02/23 Happy Birthday Doug Tinder!

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Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.

Post time to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.

The CrossFit Open at CrossFit Frederick

We will officially perform the workout for Athletes competing in the Open starting at 9:00 am today. If you are registered for the Open, please arrive before 9:00 am to sign-up for heats.

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Friday 02/22

Our happy members from Hannah’s Rope Climbing clinic held on February 16th. Congratulations to each of you for the success of climbing all the way up the rope!

Our happy members from Hannah’s Rope Climbing clinic held on February 16th. Congratulations to each of you for the success of climbing all the way up the rope!

TODAY’S WOD:

TBD

TODAY’S STRENGTH TRAINING:

Hamstrings and 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 loads to Members area. Compare to 12/26/18.

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Thursday 02/21

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NO EARLY MORNING CLASSES. The gym opens at 8:45 am this morning. First class starts at 9:00 am.

TODAY’S WOD:

A. Front Squats, 4 sets of 4 reps.
*tempo 3 count decent, 3 count hold at the bottom, 3 count ascent. 1-minute rests. Increase loads.
*Compare to 12/3/18.

B. 3 rounds for time:
21 Supermans
21 Sit-ups
21 Knees to Elbows
21 Inverted Burpees

Post loads for part A and time for part B to Members area.

TODAY’S STRENGTH TRAINING:

“Arms & Abs #2”

The tempo for ALL arm exercises is 3122. 2-minute rests between each set.
1) 4 sets: Alternating DB Curls x 8 reps
DB Overhead Extension x 8 reps
DB Side Bends x 15 reps per side (light weight)
2) 3 sets: BB Drag Curls x 6 reps
Skull-crushers x 6 reps
100 reps x Crunches
3) 3 sets: EZ Curl Bar Preacher Curls x 15 reps
Bench Dips x 8 reps
50 Leg Raises with a Hip Lift

Post loads to Members area. Compare to 01/29/19.

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Wednesday 02/20

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#EatREALFoodChallenge2019

Join Coach Amanda for her 10 week #EatREALFoodNutritionChallenge2019, beginning February 25th. The goal of the challenge is to track body measurements, food and workouts, while educating and making each member accountable for their results.

Coach Amanda will provide the rules, guidelines, calendar of important dates (i.e. follow up measurements, weekly meetings, "free days"), grocery list and sample meal plan, to each participant on the day of registration, February 23rd from 7:00 am to 10:00 am.

A private and closed group is already existing on Facebook under "CrossFit Nutrition Challenge". The group will be used for discussions and accountability.

Registration is February 23rd starting at 7:00 am until 10:00 am. Speed up your registration time by paying the fee early. The fee: $100 for current members.

Not a Member? Become a part of our community and participate in our #EatREALFoodNutritionChallenge2019 by joining for 3-months Unlimited membership.
Call Coach Amanda at 240-651-5981 to schedule your appointment for this Saturday, February 23rd.

Challenge starts: February 25th

Challenge ends: May 31st

Winner(s) will receive some awesome gifts and a Dicks Sporting Goods gift card!!! (total value for prizes is $350).

Disclaimer: Amanda May is not a licensed dietitian and is not able to prescribe diets. Amanda shares her knowledge of 22 years as a personal trainer to help guide her clients towards the right food choices.

TODAY’S WOD:

AMRAP 5 minutes of 30 seconds ON and 30 seconds OFF:
Double-unders
Rest 1 minute.
AMRAP 4 minutes of 30 seconds ON and 30 seconds OFF:
Handstand Push-ups
Rest 1 minute.
AMRAP 3 minutes of 30 seconds ON and 30 seconds OFF:
Toes to Bar
Rest 1 minute.
AMRAP 2 minutes of:
Burpees
Rest 1 minute.
AMRAP 1 minute of:
10-meter Shuttle Runs

Post reps for each exercise to Members area. Compare to 01/11/16.

TODAY’S STRENGTH TRAINING:

“Back Squats 10’s & 20’s”

5x10 Back Squats. Increase load. 2-minute Rests.
Then 3x20 Back Squats, start at last set of 10's load.
Increase loads or stay the same. Complete as many of the 20 reps as possible, unbroken. 2-minute Rests.

Post loads to Members area. Compare to 10/26/18.

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Tuesday 02/19

Phil doing barbell roll-outs.

Phil doing barbell roll-outs.

TODAY’S WOD:

Every 3 minutes for 30 minutes:
Minutes 0-3: 8 Floating Deadlifts (LTBD), 3 second hold at the bottom (just above the floor)
Minutes 3-6: 20 Side Lunges w/KB (LTBD), alternate legs

Post loads to Members area. Compare to 07/19/18.

TODAY’S STRENGTH TRAINING:

“Shoulders”

5 sets. 3-minute rests between sets. Increase load. Slow and controlled.

Arnold Press x 12, DB
Side Lateral Raise x 8, DB
Upright Row x 8, DB
Behind the Neck Press x 10, BB
Bent Over Lateral Raise x 10, DB
Front Dumbbell Raise x 12, alt. arms
Shrugs x 20, DB

Post loads to Members area. Compare to 01/24/19.

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Monday 02/18 Happy Birthday Meaghan Ireland and Nicole Sullivan!

Coach Dave assisting Priscila with the prone behind the neck press to ensure proper mechanics.

Coach Dave assisting Priscila with the prone behind the neck press to ensure proper mechanics.

The gym will open at 8:45 am this morning due to the inclement weather. The first class will start at 9:00 am. Our early morning classes are cancelled.

TODAY'S WOD:

The Lyon

5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to Members area. Compare to 01/05/18.

TODAY’S STRENGTH TRAINING:

Chest and Back #3

1) Dumbbell Flies x 6 per arm
Dumbbell Bent Over Row x 8 per arm
5 sets. 2-minute rests. Increase loads.
2) Flat Bench Press x 5
Bent Over Face Pulls x 6
5 sets. 2-minute rests. Increase loads, if able.
3) Supine Ring Row x 8 w/3 second hold at the top
Single Arm Dumbbell Chest Press x 6 per arm
3 sets. 2-minute rests. Increase loads on chest press.

Post loads to Members area.

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Saturday 02/16

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TODAY’S WOD:

6 rounds, each for time of:
100 Meter shuttle runs (10M x10)
15 Jumping Slam Balls (50/25)
10 Toes to Bar

*3 minutes mandatory rest between rounds
** Maintain time of each round within 10 seconds

Post time for each round to Members area. Compare to 12/02/17.

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Friday 02/15 Happy Birthday Tim Spickler!

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TODAY’S WOD:

A. Every 2 minutes for 10 minutes, increase loads:
6 Bent Over Rows
10 Barbell Rollouts
*Compare to 10/30/18.

B. 21-15-9 reps for time:
Double-unders
Sumo-Deadlift High Pull (LTBD)
*Compare to 05/30/18.

Post loads for part A and time for part B to Members area.

TODAY’S STRENGTH TRAINING:

“Arms #1”
1) 5 supersets, rest 1 minute between sets:
Skull crushers x 10 reps, increase load
Barbell Curl x 10 reps, increase load
2) 3 sets of 21’s Bicep Curl, increase load, rest 1 minute between sets
3) 4 supersets, rest 1 minute between sets:
Alternating DB Curl x 12, increase load
Single DB, OH Tricep Extension x 12, increase load
4) Glutes: 100 Pelvic Thrusts

Post loads to Members area. Compare to 10/16/18.

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Thursday 02/14 Happy Birthday Zara McAfee!

Join us this Sunday, February 17th at 10:30 am for our Meet & Greet, Q & A with our Leadership Team, and Sample PT RUCK. This event is open to the public. Find us on Facebook  here .

Join us this Sunday, February 17th at 10:30 am for our Meet & Greet, Q & A with our Leadership Team, and Sample PT RUCK. This event is open to the public. Find us on Facebook here.

TODAY’S WOD:

3RM Hang Power Clean

Post load to Members area. Compare to 11/05/18.

TODAY’S STRENGTH TRAINING:

“The Back #4”
1) Weighted Close Grip Chin-ups
8 sets of 3 reps. Increase loads. If unable to do Chin-ups, then partner will assist for 8 sets of 5 reps. 90 second rests.
2) Bent Over Lateral Fly with Plates
5 sets of 5 reps. Increase loads, if able. 1-minute rests.
3) Good Mornings with feet in sumo stance
6 sets of 6 reps. Increase loads. 90 second rests.

Post loads to Members area. Compare to 09/24/18.

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Wednesday 02/13

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TODAY’S WOD:

Kettlebell Swings: 1 min ON/1 min OFF:

*Perform 30 KBS (50lb/35lb) in 1 minute, then rest a minute for a total of 12 minutes.
**Take a penalty for every rep missed and row 500 meters for each penalty.

Post total reps and penalties taken to Members area. Compare to 10/20/16.

TODAY’S STRENGTH TRAINING:

“Legs #2”

Superset:
Back Squat 15,12,10,8,6 reps for load.
Hamstring Raises 5 sets of 8 reps.
Superset:
Sissy Squats 5 sets of 8 reps @ 5200 tempo
Walking Lunge with Dumbbells 5x10-meters
Rest 2 minutes between supersets

Post loads to Members area. Compare to 11/28/18.

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Tuesday 02/12 Happy Birthday Keersten!

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UPDATE - The gym is CLOSED this morning due to the potential for ice.

We will be open for our evening classes. See you at 4:45pm!

TODAY'S WOD:

A. Every 2 minutes for 10 minutes:
Snatch Deadlift, 5 reps, increase loads.

B. 12-9-6-3 reps for time:
Hang Power Snatch (LTBD)
Bar Facing Burpees Jump Over the Bar

Post loads for part A and time for part B to Members area. Compare to 08/07/18.

TODAY’S STRENGTH TRAINING:

“Chest #4”

1. Superset:
DB Flies on Med Ball
Single Arm DB Chest Press per arm
12,8,6,4 reps for loads.
90 second rests.

2. Superset:
DB Pull-Over on Med Ball
4 sets of 10 reps, increase loads.
Strict Dips (Stationary, no rings)
4 sets of 8 reps, add load if able.
2-minute rests.

3. Glutes and Hips:
100 per leg, lying side leg raises, back against the wall.

Post loads to Members area. Compare to 08/07/18.

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Monday 02/11

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TODAY’S W.O.D:

A. Every 4 minutes for 20 minutes complete the following barbell complex without resting or setting the barbell down. Increasing load after each set.
4 Shoulder Press
3 Push Press
2 Squat Jerks
1 Split Jerk, left side + 1 Split Jerk, right side

B. Met-Con:
“Filthy Fifteen”
5 rounds for time of:
15 Pull-ups
15 Doubleunders
15 Squats
15 Push-ups

Post loads for part A and time for part B to Members area. Compare to 08/06/18.
**17-minute time CAP.

TODAY’S STRENGTH TRAINING:

“The Back #5”
1) Bent Over Barbell Rows, palms down, 5x5, increase loads. 2-minute rests.
2) Back Extensions (GHD), 5x8, slow and controlled. 2-minute rests.
3) Bent Over Row w/plates, 5x8, tempo 31X2. 2-minute rests.
4) Farmer Carries (Kettlebells), holding top of shrug, 5x40-meters for time. 1-minute rests.

Post loads to Members area. Compare to 12/19/18.

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Sunday 02/10

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TODAY’S WOD:

“Two Minutes of Bliss”

2 minutes at each exercise followed by 30 seconds of rest
Pull-ups
Push-ups
Squats
Flutter kicks
Ball Slams (50/25)
Chin-ups
Lunges
Burpees

Post total reps to Members area. Compare to 10/16/09.

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Friday 02/08 Happy Birthday Angel Arias & Dan DeLauter!

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TODAY’S WOD:

A. Split Jerks, 8 sets of 2 reps. Increase loads. 1-minute rests.
Compare to 11/19/17.

B. “Griff”
For time:
Run 800 meters Forward
Run 400 meters Backward
Run 800 meters Forward
Run 400 meters Backward
Compare to 06/22/18.

Post loads for part A and time for part B to Members area.

TODAY’S STRENGTH TRAINING:

“Legs #11”
1) 6 per leg, Side Lunges onto 12” surface (LTBD) x 4 sets. 2-minute rests.
2) 5 reps @ tempo 3122, Weighted Hip Extensions (increase loads if able) x 5 sets. 2-minute rests.
3) 5 sets of 5 reps, Back Squat @ tempo 31X2. 3-minute rests.

Post loads for each exercise to Members area. Compare to 01/10/19.

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Thursday 02/07 Happy Birthday Camilo Morales!

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TODAY’S WOD:

“Snappy”

10 rounds for time of:
10 Squat Snatches (75lb/45lb)
10 Burpees

Post time to Members area. Compare to 06/25/18.

TODAY’S STRENGTH TRAINING:

Upper Arms:

Superset: Barbell Drag Curls
DB Lying Tricep Extensions
5 sets of 15,10,8,6,4 reps for loads
Rest 2 minutes

Superset:
Alternating, DB Hammer Curls
Tricep Kickbacks
5 sets of 8 reps per arm for loads
Rest 2 minutes

Glutes and Hips:
100 per leg: Lying Side Leg Raises with back against the wall
100 Prone Lower body leg raise

Post loads to Members area. Compare to 11/01/18.

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Wednesday 02/06

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TODAY’S WOD:

“Jackie”

For time:
1000-meter Row
50 Thrusters (20kg/15kg)
30 Pull-ups

Post time to Members area. Compare to 01/09/17.

TODAY’S STRENGTH TRAINING:

“The Back #3”

1) Superset (SS):
Wide Grip Pull-ups, 5 x 10 reps, unbroken
Good Mornings 5 x 8 reps. LTBD
Rest 1 minute between SS. Rest 3 minutes between 1 & 2.

2) Superset (SS):
Close Grip Chin-ups, 4 x 8 reps, unbroken
Stiff-Leg Deadlifts, 4 x 25 reps. LTBD.
Rest 1 minute between SS.

Post reps completed and loads to Members area. Compare to 10/09/18.

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Tuesday 02/05 Happy Birthday Stu Rosner!

Stu swinging a 70lb Kettlebell. Have a fabulous birthday!

Stu swinging a 70lb Kettlebell. Have a fabulous birthday!

TODAY’S WOD:

A. Every 2 minutes for 10 minutes:
3 Staggered Deadlifts
*Complete without setting the bar down:
Deadlift Lift-Off (hold 3 seconds), to below knee (hold 3 seconds), to above knee (hold 3 seconds), to full lock-out (hold for 3 seconds)
Increase loads. Compare to 12/18/18.

B. Complete as many reps as possible in 10 minutes of:
10-meter Overhead Walking Lunge (20kg/15kg)
10-meter Handstand Walk
*Compare to 07/30/15.

Post loads for part A and total reps for part B to Members area.

TODAY’S STRENGTH TRAINING:

“The Chest #4”

1) DB Chest Press, 5x5 @ 31X2. 2-minute rests.
2) Incline DB Chest Fly, 5x8. 2-minute rests.
3) Dips, 5x5, slow and controlled. Weighted if possible. 2-minute rests.
4) Bench Press, narrow grip, 5x8. Hold contraction at the top for 3 seconds. 2-minutes.

Post loads to Members area. Compare to 01/11/19.

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Monday 02/04

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TODAY’S WOD:

A. Back Squat 5-4-3-2-1-1-1
Increase load. 2 min. rests.
Goal: establish a 1RM, high or low bar, back squat.
Time Cap: 20 minutes. Compare to 12/17/18.

B. “Annie”
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
*Compare to 12/28/18.

Post load for part A and time for part B to Members area.

TODAY’S STRENGTH TRAINING:

“The Glutes #1”

10 sets of 20 reps, 90 second rests.
Single-leg, Straight Leg Deadlift w/DB (load)
Hip Thrusts (load)
Drop Lunges (load)
Weighted Hip Extensions (load)
Side Leg Raises/side, back against the wall (no load)

Post loads to Members area. Compare to 12/07/18.

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