12.09.19

“Seven effective ways to make others feel important: 1)Use thier name, 2)Express sincere gratidude, 3)Do more listening than talking, 4)Talk more about them than about you, 5)Be authentically interested, 6)Be sincere in your praise, 7)Show you care.”-Roy Bennett.

Click here to join with us on our Fall Into Fitness Special today!

Fitness

1.power snatch warm up work to moderate in 5 min.

2.every minute on the minute 1 power snatch @ 75-85% heaviest done for 7 min.

3.power clean warm up work to moderate in 5 min.

4.every minute on the minute 1 power clean @ 75-85% heaviest done for 7 min.

for time:

-30 cal. bike

-15 toes to bar

-30 wall ball #20m #14f

-20 burpees

-10 toes to bar

-20 wall ball #20m #14f

-500m row

-5 toes to bar

-10 wall ball #20m #14f

Performance & Sport

1.snatch warm up work to moderate in 5 min.

2.every minute on the minute 1 snatch off blocks @ 75-85% heaviest done for 7 min.

3.clean warm up work to moderate in 5 min.

4.every minute on the minute 1 clean off blocks @ 75-85% heaviest done for 7 min.

for time:

-row 500m

-15 bar muscle ups

-bike 40 cal.

-10 bar muscle ups

-20 burpees

-5 bar muscle ups

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HDB to the #1 dude around.

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2nd Annual SMDCF Christmas Toy & Clothing Drive

2nd Annual SMDCF Christmas Toy & Clothing Drive

Southern Maryland CrossFit and Carter Community Outreach are partnering together for the first annual Southern Maryland CrossFit Christmas Toy and Clothing Drive. The items raised in this event will be donated to LifeStyles of Maryland, Inc. – a local non-profit based in Southern Maryland that provides support services to local disadvantaged and homeless individuals and families. Lifestyles of Maryland will be distributing the donations to parents in need so that they can ensure their kids have gifts to receive on Christmas.
How can you help: Show your giving spirit and drop off new toys and or clothing. Encourage your friends, family members, co-workers, and local organizations to get involved.
Location: You can drop off all donations at Southern Maryland CrossFit. Donation bins will be located inside the facility.
When: Now through December 23th – during all class and open gym times
Items Needed: New toys (ages: infant – teen); new clothing (ages: infant- teen); we will also be accepting gift cards.  There is a large need for items for teenage boys & girls ages 10-18.  Gift cards, bike helmets, sports gear (basketballs/footballs/baseballs/baseball gloves) for boys and body wash/lotion sets/makeup sets for girls are great ideas.
If you have any additional questions pertaining to the toy and clothing drive please email Brandon@CarterCommunityOutreach.org

smdcf christmas toy clothing drive

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12.06.19

“Being grateful does not mean that everything is necessarily good.  It just means that you can accept it as a gift.”-Roy Bennett.

Click here to join with us on our Fall Into Fitness Special today!

Fitness

1.push press 5 x 5 @ 85% of heaviest done last week

AMRAP in 10 min. of:

-5 toes to bar

-10 hang power clean #95m #65f

-15 hand release pushups

-20 front squat #95m #65f

Performance & Sport

1.split jerk work to a heavy single in 15 min.

AMRAP in 10 min. of:

-5 bar muscle ups

-10 devils press #50m #35f

-15 handstand pushups

-20 1 arm dumbbell overhead squat #50m #35f

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12.05.19

“Let gratitude be the pillow upon which you kneel to say your nightly prayer.  ANd let faith be the bridge you build to overcome evil and welcome good.”-Maya Angelou.

Click here to join with us on our Fall Into Fitness Special today!

Happy Anniversary Coach Sam & Coach Lonnie!

Fitness

1.deadlift 5 x 5 @ 85% of heaviest done last week

2.10 min. coach led gymnastics

 with a constantly running clock set for 11 min. perform

AMRAP in 5 min. of:

-10 burpee box jump overs “24m “20f

-10 goblet squat #53m #35f

rest 1 min.

AMRAP in 5 min. of:

-10 kettlebell swings #53m #35f

-10 goblet step ups

Performance & Sport

1.deadlift 5 x 5 @ 85% of heaviest done last week

2.10 min. coach led gymnastics

with a constantly running clock set for 11 min. perform

AMRAP in 5 min. of:

-10 burpee box jump overs “24m “20f

-10 goblet squat #70m #53f

rest 1 min.

AMRAP in 5 min. of:

-10 kettlebell swings #70m #53f

-10 goblet step ups

OG power couple of fitness.

12.04.19

“Pursue what catches your heart, not what catches your eye.”-Roy Bennett.

Click here to join with us on our Fall Into Fitness Special today!

Fitness

1.10 min. coach led mobility

2.bench 5 x 5 @ 85% of heaviest done last week

for time:

-500m row

-25 burpees

-25 shoulder to overhead anyway #95m #65f

-20 toes to bar

-20 cal. bike

Performance & Sport

1.10 min. coach led mobility

2.bench 5 x 5 @ 85% of heaviest done last week

for time:

-50 wall ball

-25 bastards

-25 shoulder to overhead anyway #135m #95f

-20 toes to bar

-20 hang power clean #135m #95f

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