10.25.19

“To accomplish great things, we must dream as well as act.”-Richard Bach.

Click here to join us in our Fall Into Fitness Special

Click here to vote us Best Gym and Best Specialty Studio

Fitness, Performance, and Sport

1.bench 10 x 5 @ 85% of last Friday

“Diane”

21-15-9 reps for time of:

-deadlift #225m #155f

-handstand pushups

Friday Night Lights

5-7pm

1)alternating EMOM for 6 min. of:

-3 deadlift (build to workout weight)

-1-5 hand release pushups or handstand pushups (based on your skill)

CrossFit Games Open Workout 20.3

*compare to 03.17.18

with a 9 min. cap complete:

21-15-9 reps of:

-deadlift #225m #155f

-handstand pushups

then

-21 deadlift #315m #205f

-50ft. HS walk

-15 deadlift #315m #205f

-50ft. HS walk

9 deadlift #315m #205f

-50ft. HS walk

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Read:

2020 Southern Maryland Regionals Leaders After Week 2

 

05.23.19

“He who is not courageous enough to take risks will accomplish nothing in life.”-Muhammad Ali.

Fitness

1.front squat 6 x 5 @ 80% of heaviest done last week

6-12-18-12-6 reps for time of:

-hand release pushups

-deadlift #135m #95f

Sport & Performance

1.3 front squat / 6 back squat x 6 @ 94% of Monday

“Diane”

21-15-9 reps for time of:

-deadlift #225m #155f

-handstand pushups

*compare to 10.18.18

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Daniela_-69

Who is ready to get upside down?

11.19.18

“thanks plural noun

\ˈthaŋ(k)s\
Definition of thanks
1
: kindly or grateful thoughts : gratitude
2
: an expression of gratitude
return thanks before the meal
—often used in an utterance containing no verb and serving as a courteous and somewhat informal expression of gratitude
many thanks”

Fitness

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

for time:

-18 thruster #75m #55f

-18 pullups

-400m run

-12 thruster #75m #55f

-12 pullups

-400m run

-6 thruster #75m #55f

-6 pullups

-400m run

Sport & Performance

Hatch 9/24

1.squat 65% x 8, 75% x 6, 85% x 4, 90% x 4

2.front squat 70% x 5, 80% x 4, 85% x 3, 90% x 3

for time:

-500m row

-21 thruster #95m #65f

-21 pullups

-500m row

-15 thruster #95m #65f

-15 chest to bar pullups

-500m row

-9 thruster #95m #65f

-9 bar muscle ups

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RSCN2752

10.18.18

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.”-Arnold Schwarzenegger.

Fitness

1.strict press work to a 1RM in 12 min.

*compare to 08.30.18

15-10-5 reps for time of:

-cal. row/bike/ski/run

-toes to bar

*compare to 08.30.18

Sport & Performance

1.push press work to a 1RM in 12 min.

*compare to 08.29.18

“Diane”

21-15-9 reps for time of:

-deadlift #225m #155f

-handstand pushups

*compare to 08.30.18

_F8A6314

It’s wedding bells for Mike this weekend.

 

08.30.18

“It is not the mountain we conquer but ourselves.”-Sir Edmund Hillary.

Sport & Performance.

1.snatch 1RM off blocks in 15 min.

*compare to 01.16.18

2.clean 1RM off blocks in 15 min.

*compare to 06.20.17

“Diane”

21-15-9 reps for time of:

-deadlift #225m #155f

-handstand pushups

*compare to 03.17.18

Fitness

1.power clean 1RM in 15 min.

*compare to 07.03.18

2.strict press 1RM in 15 min.

15-10-5 reps for time of:

-cal. row/bike/ski/run

-toes to bar

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FSCN2277

Fall isn’t here yet.

 

03.17.18

Happy St. Patrick’s Day!!!!

Sport & Performance

1a.every 45 seconds row 6m/4f cal. x 3

1b.every 45 seconds 3 deadlift 135/185/225m or 95/135/155f x 3

1c.every 45 seconds 2-5 HSPU x 3

CrossFit Games Open Workout 18.4

for time with a 9 minute cap:

21-15-9 reps of:

-deadlift #225m #155f

-handstand pushups

then the couplet of

21-15-9 deadlift #315m #205f & 50ft. handstand walk

Fitness

1.split jerk 3-3-3-3-3 work to challenging in 12 min.

for time with a 9 minute cap:

-21 deadlift #155m #105f

-7 handstand pushups

-15 deadlift #155m #105f

-5 handstand pushups

-9 deadlift #155m #105f

-3 handstand pushups

*scale HSPU up to 2 abmat

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11.15.17

As it is finally starting to feel like fall (or winter) depending on your resistance to the cold, we wanted to ask for your help.  We know that the doors are shut now until spring, and everyone feels a little confined when we first close the doors.  So we ask you to help each other and help us.  We ask for your help in logistics.  A well organized class can get through the work that we set forth in front of you easier than a disorganized class.  You can help us with these logistics in a few ways:

1)During “A” if you have Rx unbanded pullups we ask that you  use the rig against the wall to do your pullups.  This will allow the folks that need a pullup band the 3 stations setup for people who need a pullup band.  So please, be courteous to those who are trying to get off a pullup band and let them use their designed area.  We thank you in advance.

2)My Fitness crew, your “A” does not include GHD situps.  If you feel regular situps in “A” are too easy for you, simply grab a dumbbell, hold it behind your head, and do your situps that way.  You confuse new athletes who see you Fitness veterans doing this, then they want to try, then we have to explain why they might not be ready for it, and how they can get hurt by doing in incorrectly.  So please, follow the “A” on the board.

3)Those of you on sheets.  Please also help us with logistics.  If you are pulling off the floor please occupy a platform on the far row closest to wall.  If there are no spots there because of bigger classes you may also use the lifting platforms if no one is using the blocks there.  If you are in meathead corner, ask if you can work in with someone if they are also benching, or ask if you can work in if they are also doing incline bench.  We also have two cables for lat/triceps use.  If you are not using a barbell to bench, do not occupy a rack.  These things should make sense, but we all need some logistical help from time to time.  Again please help us and help each other.

Sport & Performance

1.clean & jerk off blocks warmup for 3 min.

2.every 90 seconds for 12 min. 1 clean + clean & jerk off blocks start @ 70%  (add weight by feel after 3 min. of no misses)

3.front squat 5-5-5-5 in 10 min.

“Diane”

21-15-9 reps for time of:

-deadlift #225m #155f

-handstand pushups

Fitness

1.high hang power clean 3-3-3-3-3 work to a challenging 3 in 15 min.

2.split jerk 3-3-3-3 challenging 3 in 10 min.

21-15-9 reps for time of:

-cal. row/ski/bike

-box jump “24m “20f

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RSCN0882

Winter cardio party.