We will be at the gym most of the day building platforms.  stop in if you are in the area to take a look!

Here's the logo again with some color added.  We will have a few window stickers made up to hand out also.  Slap one on your car window and get the word out.
 

 
11 Jun 10
 
Snatch 1RM, work up to a new PR and make sure you hit 15 Reps total.
 
Then
 
"Nancy"
5 rounds for time of:
400m Run
15 Overhead Squats (95 pounds)****
 
****Scale as needed.  Use a PVC Pipe, empty bar, 95 pounds or anything in between.
 
Post load, and time to comments.  Have a great weekend!

Once we get opened up and things start to slow down just a bit we will be placing an order for some new t-shirts.  The below image will be across the back with something witty on the front.  If you have any ideas let me know, it'll be worth a free shirt to the winner.
 
 

 
10 Jun 10
 
Beginner
Back Squat 3 x 5
Press 3 x 5
 
Intermediate
Back Squat 5RM
Press 3RM
 
Then
 
7 rounds for time of:
3 Push Jerks (use the same weight as your 3RM above or 3x5 work set weight)
6 Pull-ups
9 Push-ups
 
Post loads and time to comments

As promised, here are a couple picks of the new space.  I will use the front end loader for strongman events, harness up and pull for distance!
 
As you can see we have a front office, bathroom, and a couple storage areas.  The roll up door leads to a nice little hill you will come to love during those 200 and 400m sprints!
 

 
 

 
09 Jun 10
 
Warm-up 2k conversational row
 
Skill work - Snatch progressions from the power possition down.  Keep loads light and work form for about 15 minutes.
 
Then
 
Mobility/stretch/foam roll problem areas for 40 minutes

08 Jun 10
 
Beginner
Deadlift 5RM
3 X Strict Pull-ups to failure
 
Intermediate
Deadlift 75% of 1RM x 15 with 30 seconds rest between reps.  Focus on bar speed moving the weight as fast as possible.
3 x Strict pull-ups to failure
 
Then
5K run
 
Post loads, reps and time to comments

We spent the weekend at the gym cleaning and building platforms.  Below is the first platform, we plan to have a couple more before we open.  This one was finished with cabinet grade oak plywood and looks great.
 

 
07 Jun 10
 
Beginner
Back Squat 3 x 5
Bench Press 3 x 5
 
Intermediate
Back Squat 5 x 5
Bench Press 5 x 5
 
Then
5 Thrusters (95 Pounds)******
5 Burpees
Complete 5 thrusters and 5 burpees on the minute, rest the remaining minute.  Continue this every minute until you can no longer complete the required 5 thrusters and 5 burpees or for 15 minutes, whichever comes first.
 
******Scale this WOD wisely if need be.
 

Mark your calendars for July 3rd.  We are pushing hard to have our open house in the morning on Saturday.  Stop in, check out the new space, and maybe get a quick workout in to see what we are all about.  We will keep you posted on the details.
 
 
04 Jun 10
 
Power Clean 3RM
 
Then
 
3 rounds for time of:
250m row
25 Back Extensions
50 sit-ups
 
Post load and time to comments
 

This is day four of our new programming (We did not post on Monday).  You will notice the beginner and intermediate strength work.  As we discussed earlier, if you're not sure which to follow let me know and we can figure it out for you.  Don't wrongly assume the intermediate programming must get you stronger than the beginner programming.  Your results will be driven by choosing the proper strength program.
 
Want to know more about getting stronger and faster?  Drop us a line or email about getting signed up at our new location.
 
 
03 Jun 10
 
Beginner
Back Squat 3 x 5
Bench Press 3 x 5
 
Intermediate
Back Squat 5RM
Bench Press 3RM
 
Then
 
5 rounds for time of:
5 Push jerks (185 pounds)
50 Double Unders
 
Post loads and time to comments

As promised yesterday, we have an update.  I know a lot of you have been waiting for a dedicated strength and conditioning gym/CrossFit in Westminster.  We have signed the lease on just short of 3,000 sf and will begin move in within the week. 
 
We are located at 71 John Street (rear), westminster, md 21157, just behind the Tristar Martial Arts Academy.  We are a little difficult to find but we promise to be worth the searching.  We will be ordering the rubber flooring and equipment on 02 June and will begin set up as the equipment arrives.  We have an ambitious 06 July start date with an open house to kick things off. 
 
We are signing people up for our foundations course now and as mentioned we are offering a discounted rate for those who sign up early.  Shoot us an email if you are interested from our contact us tab and we will be in touch.
 
There will be more information and website updates as we get underway. 
 
Of course in the excitement to sign the lease we forgot to take pictures, stay tuned.
 
02 Jun 10
 
Warm-up with a 2K row
 
Then
 
Power Clean/Clean technique work.  Work the Power Clean from the top down, statring at the power position, move to the just below the knee caps, lift offs, and finally from the floor.  Keeps loads relatively light and focus on technique and speed.
 
Then
 
Mobility/stretch/foam roll problem areas.
 

I will hopefully have an update on the new facility tomorrow.  Stay tuned for the location and possibly a picture!
 
Hope everyone had a great weekend.
 
01 Jun 10
 
Deadlift 5RM
Strict Chins 3 x failure
 
Then
 
10 x 100m sprints @ 2 min 30 second rest intervals
 
Post load, reps, and fastest/slowest 100m time to comments