Help us help Ellicott City, Maryland - Accepting Donations until Thursday, August 4th at 4:30pm

We were all devastated to see loss of life and the horrific property damage caused to Historic Ellicott City in a flash flood this past weekend.  This damage affected many businesses and residences. 

Being that this small town is just minutes from Crossfit PCR (a crossfit box in Ellicott City), this flooding affected their community and they want to do anything and everything they can to help.
Crossfit Frederick wants to contribute and help support Crossfit PCR and their community. 

Crossfit PCR is asking for cleaning supplies, snacks, and water bottles to be donated. As a box, Crossfit Frederick would like to donate these items requested by Crossfit PCR, and Crossfit PCR will get the donations to the businesses and individuals affected by the flooding.  If you would like to participate and make donations of cleaning supplies, snacks and water bottles, please have these donated items to Crossfit Frederick box by 4:30 p.m. Thursday.  Crossfit Frederick will then deliver the supplies to Crossfit PCR.  

To reiterate, if you wish to help Ellicott City and its businesses and residents with the clean up, please drop off donations before 4:30 p.m. on Thursday to Crossfit Frederick.  Crossfit Frederick will make sure these donations are delivered to Crossfit PCR. 


A."Cosgroves Evil 8", Deadlift + Romanian Deadlift +_Bent Over Row + Power Clean + Front Squat + Push Press + Back Squat + Good Morning.

Round 1: 6 reps of each, hold onto the bar the entire time, no resting the bar.
Rest 90 seconds.
Rd 2: 5 reps, etc.
Rest 90 seconds
Rd 3: 4 reps, etc.
Rest 90 seconds
Rd 4: 3 reps, etc.
Rest 90 seconds
Rd 5 2 reps,etc.
Rest 90 seconds
Rd 6 1 rep.
*Compare to 06/20/16

B. Kettlebells: 100 per side Reverse Wood Choppers for time.
*Compare to 10/07/15.

C. Mobility 101 @ 10:00am:
Point of Interest: Calves/ankles/feet

D. Strength 101 @ 6:00pm:
Hang Squat Cleans 10-8-6-3-3-2-2-2-1-1-1-1 reps for load. Increase loads. Rest as needed.
*Compare to 02/21/16.

Post loads/time to Members Area.

Danielle (left) and Angela (right)

Danielle (left) and Angela (right)