410 CrossFit WOD
WOD 11/25/14 1) 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max complex for the session (no more than 5 heavy attempts), rest as needed
2) 4x5 Tempo Dips + ME Dips
Conditioning EMOM for 20:00:
10 HR Push-ups
15 Air Squats
With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Double-Unders. *If a round is not finished in 1:00 then continue to work until all reps are complete and rest the remainder of the next minute.
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Located right off of the Avenue in Hampden, we strive to be the best gym with the best community. If you are new to CrossFit, new to the area or just want to check us out then please come visit. YOUR FIRST REGULAR CLASS IS ALWAYS FREE.
Email us today to ask any questions and to set up your FREE intro CrossFit class right here in Baltimore. You have nothing to lose and at the very least you will get a good work out and make a few friends.
NEXT BASICS CLASS: 12/7 @ 10am - FOUR spots available. Sign up now!
AM vs. PM challenge coming December 2014!
Survey results are in. Thanks to all who took the survey. The results will help shape where we go in the future.
-The first change: will be switching the Friday class to a 6pm start time. This will take place effective this Friday, 11/7! -We will monitor evening class sizes and we will either have a 6pm and a 7pm class or just have the class at 6:30.This change may not happen until after the new year.
-We are looking into having day care for two classes per week. It would be for one Saturday class and a weekday class. The charge would be $10 per child and parents would need to pre-register for those classes. This would be available after the new year when we are in our new location. -We will be adding specialty classes that cover endurance, mobility and oly lifts. Look for endurance and mobility in spring 2015 and oly sometime in December. Cost will be $10 per class or $50 for 10 classes. Free for those with unlimited membership.
-Batman collects 75% of the vote.