Ever want to try paddle boarding but haven’t had the chance?  Or are you experienced and think you can rock some burpees on the board?  Either way, this is a CAN’T MISS TRIP!  The amazing Katie F. will be leading us on a paddle boarding adventure on Saturday, July 13th 2019 from 3:30pm – 5pm.  She will lead a social paddle and then do some fun challenges and play time on the boards! The cost is $40 (board rental included) or $30 if you bring your own.  Sign up HERE!

We will launch from Anchor Bay East Marina in Dundalk.  We’ll hit the quiet waters of Bear Creek down several beautiful coves (of course) then stop for a little playtime on the boards.  The marina is located right by Hard Yacht Cafe, so maybe there will be a little time for a post-paddle refreshment after!


Join us at 9 OR 10am (these will be the ONLY classes on July 4th) for our annual HERO WOD.  Wednesday is a regular schedule and we will resume with a normal operating schedule on Friday as well. We will NOT be offering our regular sitter service at 9am, but Lilly (Katie F’s daughter) will be offering babysitting services for $5/hour for both the 9a and 10a hours.


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.


Run 1 mile

155 pound Clean and jerk, 21 reps

Run 800 meters

155 pound Clean and jerk, 21 reps

Run 1 Mile

Coaching Tips: This is a tough workout from start to finish.  Pace all of your runs for an average or slightly below average mile time (for you) so you have energy for the Clean & Jerks.  The weight for the C&Js should be something you can move in smalls sets or very quick singles the whole time.


We had a GREAT week one with six kids participating!  Coach Katie has said she’s willing to accept drop-ins for the upcoming sessions, so if you can’t commit to the series, no worries… it’s $18 per class!  She’s doing amazing things with these young fire-breathers already, so sign your little one up by emailing us directly at

The next class is THIS SUNDAY at 9:30am!




EMOM for 25 minutes:

1: 10 KB Swings

2: 12 Goblet Lunges

3: 14 Box Jumpovers

4: __ Rope Climb

5: Rest


Fx: 3 Rope Climb Scale of choice,35/25#, 20/18″

P: 2 Rope Climbs, 24/20, 53/35

O: 1 Legless RC + 1 Regular Rope Climb, 24/20, 70/53#


Coach’s Tip:  Lots of Rope Climb practice for today so bring your long socks.  Pick a scale that will challenge you.  If you can’t get all the way up the rope to the top, try just going half way.

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