Announcements

Upcoming Important Dates:

Dunkirk: April 21, 28 NO CLASSES due to Festivus Games, and SOMD Regionals.


Prince Frederick.NO CLASSES April 21 and 28th, due to Festivus Games and SOMD Regionals.

Hollywood: NO CLASSES April 21 and 28th, due to Festivus Games and SOMD Regionals. NO 630 classes on those Fridays as well due to setting the facility up.

On those Saturdays, go and support a bunch of your fellow athletes competing, Also, we will be looking volunteers to assist on April 21, and 28th. Please let Coach O, Amanda, or Joe know, if you can assist.

CrossFit Strength - 04/20/2018 - CrossFit Strength

Rope Climbs: Accumulate Volume. Full recovery between sets (1-2 minutes).
- Adv: 10/8 Legless
- Int: 10/8 w. legs
- Beginner: Technique + 3-4 Half Climbs
- Newbie: 5 x 8-10 Inverted or Ring Rows

CrossFit Strength 2 - 04/20/2018 - CrossFit Strength 2

Handstand Push-ups: 4 x 5-6. Rest 60s.
- Strict or Deficit
- Kipping
- 1 Abmat Kipping
- Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.

CrossFit Skill - 04/20/2018 - CrossFit Skill

3a) Supinated Grip BB Rows: 3 x 10. Rest 30s.
3a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.
4) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.

CrossFit Extra Credit - 04/20/2018 - CrossFit Extra Credit

Overhead KB Carry x max distance in 5:00
(53s, 35s)
*Single arm. Favor your weaker arm.