First week of a new cycle, and first week of implementing our accessory programmed work. Any questions ask a coach and well answer them for you and how to use this new layer of programming.
Read MoreAnother week, another Jerk cycle day coming. We have a track day on Saturday taking advantage of this nice Fall weather to get some running in while we can.
Read MoreWeek 6 Split jerk cycle is underway. Also on Saturday September 22nd both Annapolis and Columbia locations will be holding the Lt. Nathan Flynn Memorial WOD. Check out our facebook pages for event details, both locations will be normal operating hours on Saturday. However, Columbia will have a heat list for the 10am hour as we expect quite a few of the Howard County Fire Department to be present.
Read MoreVolume Split Jerks this week to work on timing and footwork. Percentage work is based off last weeks heavy single split jerk, not your all time PR. Friday also looks like a blast borrowed from CrossFit.com
Read MoreLabor Day week with our Tradition of hitting Hotshots 19 on Labor Day. Also a few tests in this week for our next cycle of programming. Get after it this week and have a safe Holiday!
Read MoreIt’s WWF Week in here! Time to get after a Power Clean and Jerk test day this week!
Read MoreTough week ahead with the introduction of the 8th installment of our 12 Labours Testers. This one is long, with a lot of bodyweight movements. This is also the 2nd week in our clean and jerk cycle, so rest up and prepare for a tough week!
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