Strength WOD

Every Minute for 8 Minutes
Back Squats (Speed)
3-4 Reps at 50-60%


5 Power Snatch
10 Overhead Squats
15 Toes to Bar
4 Rounds
Fitness: 95/65
Performance: 135/95
Open: 155/105


(5:30 pm at Fed) 
Min1: 15/12 Cal Bike
Min 2: 15 Bent Over DB Row
Min3: 30 Second Low Plank
4 Rounds
Rest 3 minutes
Min 1: 15/12 Ski Erg
Min 2: 15 Push ups
Min 3: 30 Air squats
4 Rounds
Warm weather calls for some Overhead Squats!

Congratulations to our April Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of April.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work!

Federal Hill:

Fernando Elizalde 23

Jonathan Smith 22

Jessica Konigsberg 21

Yuriy Mamed-Zade 21

John Babb 20

Ashton Hyde 20

Mallory Beck 20

Harbor East: Lots of members came really close to 20 classes but just missed the cut.  Be sure to sign in to class every time you’re here so you can get credit for all of the fitness!

Next time you see them around the gym, give them a high five (or a hug, hugs are great too)!

We do our best to make sure we give credit to everyone who has reached the 20 classes each month.  If you think you should have made the club and don’t see your name, PLEASE reach out and we will right our wrongs!