Schedule updated for week of 05/31/15

Please note any schedule changes if you had already signed up for a class as some stuff has shifted around. Sweatshop is at 7am and 6pm. No Sweatshop on Thursday. Team WOD is now at 10am Saturday, and Barbell Club is at 11am. We might have a regular crossfit class at noon. If not this weekend, it will become a …

05/29/15

*We are only able to offer Sweatshop at 0700 this week. My apologies for any inconvenience. *We have added another afternoon class to the schedule this week. Depending on attendance we might keep it for the summer months. *I’ve moved around some of the programming this week. We lost a day due to Memorial Day, but I’m also trying something …

05/28/15

*We are only able to offer Sweatshop at 0700 this week. *We have added another afternoon class to the schedule this week. Depending on attendance we might keep it for the summer months. *I’ve moved around some of the programming this week. We lost a day due to Memorial Day, but I’m also trying something different that will probably become …

05/27/15

*We are only able to offer Sweatshop at 0700 this week. My apologies for any inconvenience. *We have added another afternoon class to the schedule this week. Depending on attendance we might keep it for the summer months. *I’ve moved around some of the programming this week. We lost a day due to Memorial Day, but I’m also trying something …

05/26/15

*We are only able to offer Sweatshop at 0700 this week. My apologies for any inconvenience. *We have added another afternoon class to the schedule this week. Depending on attendance we might keep it for the summer months. *I’ve moved around some of the programming this week. We lost a day due to Memorial Day, but I’m also trying something …

Goodbye and Good Luck Caroline!

One of our more veteran members is moving away next month to further her career. These kids grow up so fast… We’re going to miss you Caroline! Everyone should come out to Little Kings tonight to help send her off in style! Also: come out to Terrapin this afternoon for Josh’s birthday (Coach jess’s fiance). MORE INFO HERE

05/22/15

Fitness A) AMRAP 10 15 push press 15 goblet squats B) Open gym Accessory work Performance A) Hang power snatch 1rm B) Hang power clean 1rm C) Death By… Overhead squats @ 1/2 BW

05/21/15

Fitness/Performance A) Gymnastics! Both levels will do some tests involving muscle ups, pistols, handstand push ups, dips and more! Don’t worry, if you can’t do what’s written we have many scaled movements for you to do instead. Fitness B) Rowing 3 x 500m row TT with 60 second rests in between Performance B) Bench press (or Jerk) 3rm (or 1rm)

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Midnight Murph 2015

It’s almost Memorial Day again, which means it’s time for our annual “Murph” workout. If you have time, please check out The Murph Challenge to register and donate towards a good cause. FORGED raises money for the LT Michael P. Murphy Memorial Scholarship Foundation and last year they were able to raise $250,000. You can read more at the website: …

05/20/15

Fitness A) Back squat 3rm B) Every 4 minutes for 20 minutes 200m run 7 unbroken thrusters, heavy 14 ball slams, heavy Performance A) Snatch Working up to 85% B) Clean and jerk Working up to 85%