10.04.19

“If you can’t accept losing, you can’t win.” – Vince Lombardi

Click here to support Iron Crab Barbell at USAPL Raw Nationals

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

Fitness

1.power snatch work to a 1RM in 18 min.

*compare to 08.07.19

“Karen”

for time:

-150 wall ball #20m #14f

*compare to 12.11.18

Performance & Sport

1.snatch off blocks work to a 1RM in 18 min.

*compare to 01.18.19

every 3 min. for 12 min. perform:

-50 double unders

-max unbroken HSPU

rest the remainder of the 3 min. in each round

*score is total HSPU

*compare to 08.07.19

post times or total reps to comments

Read:

Two Opens

Oct. 19. Cancellations & Events

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12.11.18

“We can all make powerful choices.  We can take back control by not blaming chance, fate, or anyone else for our outcomes.  It’s within our ability to cause everything to change.  Rather thank letting past hurtful experiences sap our energy and sabotage our success, we can use them to fuel positive, constructive change.”-Darren Hardy, The Compound Effect.

Reminders: Get weighted and measured if you are doing the Fix Your Food Challenge!  We also still have all week to donate to the SMDCF Christmas Toy And Clothing Drive, we will be taking donations until Monday, Dec. 17th!

Fitness.

1.1 power clean + 1 front squat work to challenging in 15 min.

“Karen”

for time:

-150 wall ball #20m #14f

*compare 07.03.18

Sport & Performance

1.clean off blocks work to a heavy single in 15 min.

for time:

-row 1k

-20 alternating leg pistols

-20 chest to bar pullups

post times to comments

RSCN2998

Gymnastics day!

 

07.03.18

We are focused on the long term development of you, our athletes here at Southern Maryland CrossFit.  We do not promise any quick fixes.  We ever say it never gets any easier, you just get better.

We plan to take care of you and improve your fitness year after year.  Over our ten years in business we have one ten year athlete, three eight year athletes, one seven year athlete, seven five year athletes, four four year athletes, four three year athletes, eight two year athletes, and eight athletes who have been with us at least one year.  We want to take a moment this week to thank the following active athletes who have been here with us for at least one year:

-Mike

-Claudia

-Gabe

-Jonny

-Rob

-Shanay

-Izzy

-Kylie

Sport & Performance

1.find a clean & jerk 1RM in 15 min.

*compare to 05.16.18

for time:

-run 1 mile

-row 1k

**compare to 03.31.18

Fitness

1.find a power clean 1RM in 15 min.

*compare to 05.16.18

“Karen”

for time:

-150 wall ball #20m #14f

**compare to 05.16.18