Free Double Under and Pistol Skills Clinic! On Saturday, April 20th at 11:30AM we will be working on two movements: The double under and the pistol. We will spend the first 30 minutes working on double-unders and the second 30 minutes on the pistol. Are you tired of having to scale every time you see double unders? Are you done whipping yourself with the jump rope? Then come to this skills clinic. We will work on the technique and timing of the double under to smooth out your rhythm so it can finally click! We will also be reviewing the pistol. Many of you have been asking for progressions towards a single leg squat and we have them. Come to the clinic to improve both of these movements!
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Back Squat: 10@65-70% 2×10@70-75% 10+@75-80%
Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.
Spring Clean Up Seminar is this evening, April 15th at 6:30PM!! (No 6:30 or 7:30PM WODS) Would you like to understand more about nutrition, how food can be used to help you live a stronger, happier, and healthier life? If you’d like to focus more on you nutrition, now is the time. If you’re coming consistently to the gym but aren’t seeing the changes you’d like, this Spring Clean-up can help get you on the right track. Kicking off the Clean-up will be a nutrition seminar, free to everyone! Be there if you can, Kettlebell Kitchen will be on-site providing tastings. After that, all participants will receive a Nutrition 101 guide, a private Facebook group for support, questions, direction, etc., and a weekly recipe and nutrition tip/knowledge. Kettlebell Kitchen is chipping in, offering 20% off for those who sign up. Territory is also in the mix, giving $25 off for first-time buyers, and 10% off for those who sign up.
Important dates: Seminar: Monday, April 15th @ 6:30pm (No WODs 6:30 and 7:30 Wod Cancelled. Start date: Tuesday, April 16th End date: Wednesday, May 15th FAQ: Can I do it if I’m traveling during those 4 weeks? YES! How much does it cost? $30. (That’s 1 dollar a day. You’re worth it). Is there a winner/what do I win? There is no designated “winner” but you can learn lifelong habits for how to fuel your body, feel better, and take charge of your diet and health. Do I have to track anything? That’s up to you! It’s highly encouraged, but if you’re looking to just set some better habits, you can still get something out of this. I’m interested in tracking but have never done it before; what do I do? Part of the Clean-up will be guidance on how to use and enter data to track meals. Please reach out with any questions. We hope you take advantage of this opportunity to better your health, wellness and performance. Spring Clean Up registration is active! Lock in your $30 payment in order to receive your discount codes from Territory and Kettlebell Kitchen. Codes will be released to all registered participants a week prior to the seminar in order to ensure a clean start. Reminder, there is no cost to attend the seminar
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Overview Of The Week: Monday: Strict Gymnastics Tuesday: Power Clean and Push Jerks Wednesday: Back Squats Thursday: Deadlifts Friday:Strict Gymnastics Saturday: Front Squats Sunday:Snatch Complex
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3 Rounds 5-10 L-Sit Strict Pull Ups (C2B if possible) Max Effort Unbroken Push Ups 200m Run (Easy, recovery pace)
AMRAP 21: With a parner Alternating movemts 21 Cal Row 15 Dumbbell Snatches 50/35, Fx:35/20 9 Burpee Box Jump Overs 24/20
Spring Clean Up Seminar is this upcoming Monday, April 15th at 6:30PM!! (No 6:30 or 7:30PM WODS) Would you like to understand more about nutrition, how food can be used to help you live a stronger, happier, and healthier life? If you’d like to focus more on you nutrition, now is the time. If you’re coming consistently to the gym but aren’t seeing the changes you’d like, this Spring Clean-up can help get you on the right track. Kicking off the Clean-up will be a nutrition seminar, free to everyone! Be there if you can, Kettlebell Kitchen will be on-site providing tastings. After that, all participants will receive a Nutrition 101 guide, a private Facebook group for support, questions, direction, etc., and a weekly recipe and nutrition tip/knowledge. Kettlebell Kitchen is chipping in, offering 20% off for those who sign up. Territory is also in the mix, giving $25 off for first-time buyers, and 10% off for those who sign up.
Important dates: Seminar: Monday, April 15th @ 6:30pm (No WODs 6:30 and 7:30 Wod Cancelled. Start date: Tuesday, April 16th End date: Wednesday, May 15th FAQ: Can I do it if I’m traveling during those 4 weeks? YES! How much does it cost? $30. (That’s 1 dollar a day. You’re worth it). Is there a winner/what do I win? There is no designated “winner” but you can learn lifelong habits for how to fuel your body, feel better, and take charge of your diet and health. Do I have to track anything? That’s up to you! It’s highly encouraged, but if you’re looking to just set some better habits, you can still get something out of this. I’m interested in tracking but have never done it before; what do I do? Part of the Clean-up will be guidance on how to use and enter data to track meals. Please reach out with any questions. We hope you take advantage of this opportunity to better your health, wellness and performance. Spring Clean Up registration is active! Lock in your $30 payment in order to receive your discount codes from Territory and Kettlebell Kitchen. Codes will be released to all registered participants a week prior to the seminar in order to ensure a clean start. Reminder, there is no cost to attend the seminar
We will be keeping the 9AM WOD on Sundays. We hope you enjoy the earlier option and maximize the Day!
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Strict Press: 3×10@60-65% with 3 sec. descent 2×10@60-65% without tempo
Spring Clean Up Seminar is this upcoming Monday, April 15th at 6:30PM!! (No 6:30 or 7:30PM WODS) Would you like to understand more about nutrition, how food can be used to help you live a stronger, happier, and healthier life? If you’d like to focus more on you nutrition, now is the time. If you’re coming consistently to the gym but aren’t seeing the changes you’d like, this Spring Clean-up can help get you on the right track. Kicking off the Clean-up will be a nutrition seminar, free to everyone! Be there if you can, Kettlebell Kitchen will be on-site providing tastings. After that, all participants will receive a Nutrition 101 guide, a private Facebook group for support, questions, direction, etc., and a weekly recipe and nutrition tip/knowledge. Kettlebell Kitchen is chipping in, offering 20% off for those who sign up. Territory is also in the mix, giving $25 off for first-time buyers, and 10% off for those who sign up.
Important dates: Seminar: Monday, April 15th @ 6:30pm (No WODs 6:30 and 7:30 Wod Cancelled. Start date: Tuesday, April 16th End date: Wednesday, May 15th FAQ: Can I do it if I’m traveling during those 4 weeks? YES! How much does it cost? $30. (That’s 1 dollar a day. You’re worth it). Is there a winner/what do I win? There is no designated “winner” but you can learn lifelong habits for how to fuel your body, feel better, and take charge of your diet and health. Do I have to track anything? That’s up to you! It’s highly encouraged, but if you’re looking to just set some better habits, you can still get something out of this. I’m interested in tracking but have never done it before; what do I do? Part of the Clean-up will be guidance on how to use and enter data to track meals. Please reach out with any questions. We hope you take advantage of this opportunity to better your health, wellness and performance. Spring Clean Up registration is active! Lock in your $30 payment in order to receive your discount codes from Territory and Kettlebell Kitchen. Codes will be released to all registered participants a week prior to the seminar in order to ensure a clean start. Reminder, there is no cost to attend the seminar GOOD LUCK to our athletes and coaches competing in the Mid Atlantic CrossFit Challenge this weekend! If you would like to purchase tickets to cheer our athletes on after class Saturday and Sunday, you can find them here: http://midatlanticcrossfitchallenge.com/spectator-tickets
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We will be keeping the 9AM WOD on Sundays. We hope you enjoy the earlier option and maximize the Day!
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E3MOM 18 5 High Hang Squat Clean Set 1: 55% Set 2: 60% Set 3: 60% Set 4: 65% Set 5: 65% Set 6: 70%
Percentage based on 1RM Clean
AMRAP 4: 15 Deadlifts (155/105) (Fx: 115/80) 10 Hang Power Cleans (155/105) (Fx: 115/80) 5 Push Jerks (155/105) (Fx: 115/80) Max Cal Assault Bike
Rest 4:00
AMRAP 4: 15 Deadlifts (155/105) (Fx: 115/80) 10 Hang Power Cleans (155/105) (Fx: 115/80) 5 Push Jerks (155/105) (Fx: 115/80) Max Cal Row
Rest 4:00
AMRAP 4: 15 Deadlifts (155/105) (Fx: 115/80) 10 Hang Power Cleans (155/105) (Fx: 115/80) 5 Push Jerks (155/105) (Fx: 115/80) Max Cal Skerg
Score is total calories. Barbell movements must be unbroken for Rx/Fx.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
