CrossfitBWI - Crossfit fitness training for Maryland, Baltimore, Crofton, Ft. Meade, Laurel, Columbia, Ellicott City, and Annapolis

Website Switch Day 1

Here is the temp site address 

http://bwi.sitesasrx.com

Chinese Olympic Training

Monday

3 Rounds

Max Thruster 30 sec on, 30 sec off 95/65
Max Burpees 30 sec on, 30 sec off
Max Power Clean 30 sec on, 30 sec off 95/65
Max Pull Ups 30 sec on, 30 sec off

New Website is on the way!

Here is the first look at the new website coming in the next couple of days.  It is sad but the old blog is being replaced.  On to bigger and better things. 

The Mid Atlantic Qualifiers are coming and you are probaly wondering where to stay, here is a great location and price (currently 119 a night for 2 queens or one king) Wesin Virginia Beach

Sunday

20 min AMRAP

20 Lunges
15 Sit Ups
10 Push Press, 95/65

Where to Stay?

PALEOKITS

CrossFit BWI will be carry these awesome  snacks and they go to a great cause Steve's Club: Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future.

The Mid Atlantic Qualifiers are coming and you are probaly wondering where to stay, here is a great location and price (currently 119 a night for 2 queens or one king) Wesin Virginia Beach

 

Saturday

5 Rounds for Time:
10 Db Hang Split Power Cleans Alternating 40/30
7 Burpees

 

Stretching

Paul working towards better shoulder mobility

Friday

3 Rounds

4 Handstand Push Ups

8 Chest to Bar Pull Ups

16 Deadlift 185/135

21 Box Jump 20"

Nancy's Snatch and Class Levels

Thursday

Nancy's Snatch....Balance

5 Rounds For Time

Snatch Balance 75 Pounds 15 Reps

400m Run

Post time to Beyondthewhiteboard.com

On Monday, April 16th we will be implementing a level system for classes.  Using a format developed by Dave Werner we will guide our athletes into the appropriate classes to help them excel.  Currently our classes have been a mix of skill levels and abilities.  This is becoming problematic because it is not adequately addressing the basics for beginners and not allowing for more advanced skill work and intensity for the more advanced athletes.  We therefor will be separating the classes into Elements, Level I, and Level 2 classes.  

As for class times, this is being worked on now.  Level 2 athletes will be allowed into all classes, Level 1 will be allowed into their times and elements.  Do not be discouraged with your placement.  This will allow for more personal attention, to work on your flaws (we all have them), and to push you to excel to the next level.  

Look for updates in the days to come as we complete the new schedule.  Due to this change we will be changing class time as well with offering another class as well. 

Updates will appear in the next few days. Thanks

Spring/Summer 2009 T-Shirts

Girls
Front

Back

Guys
Front

Back

Wednesday

Alternating Tabata
Kettlebell Swings
Pull Ups

Tuesday

Press

3-3-3-3-3

then

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

Christine

Three Rounds for Time:
    500m Row
    12 Deadlifts (BW)
    21 Box Jumps 

Phone

4 Rounds

50 double unders
30 KB Swings 1.5/1 Pood
10 Push Jerks 135/95