Reminder: we are doing the CrossFit Open WODs on Saturday mornings with the first heat starting at 7:15am. If you are a member; check your email for the heat schedule so you can reserve your spot. If you are dropping in for an Open WOD, the fee is $10 and you can email us at info@crossfitfrederick.com for available heat times. Thanks!

Grab a friend and register for our 2nd Annual Bulldog Battle to be held on May 13th. The competition is only 57 days away!!! REGISTER TODAY!

Grab a friend and register for our 2nd Annual Bulldog Battle to be held on May 13th. The competition is only 57 days away!!! REGISTER TODAY!

TODAY’S W.O.D:

A. AMRAP 25 minutes of:
Buy In: 50 Box Jumps (HTBD)
3 Bent Over Row (LTBD-stays same)
3 Front Rack Stationary Lunges
10- 10 m shuttle runs
6 Bent Over Row
6 Front Rack Stationary Lunges
10- 10 m shuttle runs
*Increasing reps of Bent Over Rows and Front Rack Stationary Lunges each set until time is called. HTBD = height to be determined. LTBD = load to be determined and will stay the same throughout the WOD. *Compare to 02/14/16.

B. Strength 101 @ 6PM:
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 load from there. 2 minute Rests. *Compare to 03/24/16.

Post reps from A and loads from B to Members Area or comments.

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