Another 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!
Read MoreClean and Jerk Cycle here we come. 7 weeks coming at you with a fresh cycle of olympic weightlifting. We just finished our snatch cycle and will be hitting the next few for clean and jerk. At the end we will have an olympic total day where we test both snatch, clean and jerk.
Read MoreFollowing our last snatch cycle, we will be having an 85% Snatch Test day this week to see how consistent we are with 85% of our new 1RM.
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