“Since your outcomes are all a result of your moment-to-moment choices, you have incredible power to change your life by changing those choices.  Step by step, day by day, your choices will shape your actions until they become habits, where practice makes them permanent.”-Darren Hardy, The Compound Effect.

We would like to again thank everyone who came out Saturday night to our 8th Annual Boxmas party.  We would also like to thank everyone who contributed to the gift we were given from all of you, we cannot thank you enough for such a gracious gift and we truly appreciate you showing such love for us.  Thank you all!  We also have a full week still to take donations to the SMDCF Christmas Toy and Clothing Drive!

If you are participating in the Fix Your Food Nutrition Challenge get weighted and measured this week (by Wednesday) as well!

Reminders: We follow Charles County Public School closings and delays for all AM classes!


1.squat 3-3-3-3-3 work to a heavy 3 in 15 min.

AMRAP in 10 min. of:

-3 ground to overhead anyway #115m #75f

-3 bastards

-6 ground to overhead anyway #115m #75f

-6 bastards

-9 ground to overhead anyway #115m #75f

-9 bastards

continue to add 3 reps to each movement as long as there is time remaining

Sport & Performance

Hatch 15/24

1.squat 65% x 5, 70% x 5, 75% x 5, 80% x 5

2.front squat 605 x 5, 65% x 5 x 3 sets

AMRAP in 10 min. of:

-21 burpee box jump overs “24m “20f

-14 alternating hand dumbbell power snatch #50m #35f

-7 toes to bar

post rounds and reps to comments


Jon keeps hitting big squat numbers each week!


An Open Letter Of Thanks


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