07.26.18

Happy Ten Year Anniversary to Southern Maryland CrossFit!  Thank all of you for making this possible.  We knew from the start that this style of training was the future.  We did not know if people would have the foresight to believe us that this was the future of fitness training.  So we want to thank all those including the great, the good, the bad, and indifferent who walked through our doors.  We learned from those who challenged us to grow as trainers and coaches.  We learned from those who criticized and detracted us not just as as a business but as people. And especially those who supported us when we needed it most, we thank you!  Thank you all, we needed all of it. Check out our post later today about what we learned in our 10 years.  Until then, cheers to “Deeds Not Words, and the next decade!”

Sport & Performance

Juggernaut 4/12

1.bench 65% 8 x 5

**if this is your first time on Juggernaut with us, keep listed % off 3RM for whole cycle, if you have been through this before, add (or subtract) 5lbs M/2.5lbs F for every rep over 10 (or subtract for reps under 10) done on Monday to your theoretical 3RM for the wave of 8s.

2.push press 5-5-5-5 work to heavy in 10 min.

21-15-9 reps for time of:

-hang cluster #115m #85f

-burpee box jump overs “24m “20f

Fitness

1.bench 5 x 5 @ 85% of heaviest done on Monday in 15 min.

2.press 5-5-5-5 work to heavy in 10 min.

21-15-9 reps for time of:

-front squat #95m #65f

-hand release pushups

post times to comments

Read:

Thanks

Doing It Alone

An Open Letter Of Thanks

Your Excuse Is Bunk Part 1

Your Excuse Is Bunk Part 2

Your Excuse Is Bunk Part 3

On Being An Asshole

On Still Being An Asshole

10 Years In CrossFit

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s