Friday, March 27th, 2015
 We are both excited and saddened for our final CrossFit Open workout this Friday at 6:30 PM. We will be blowing it out with drinks and finger food afterwards and later in the evening the plan is to go to Delia Foley’s in Baltimore for a CrossFit Party. Let’s finish out the Open season with a bang!
WOD
RX
SCALED
Thursday, March 26th, 2015
A couple of notes about today’s programming:  We are doing a skill wod of double unders in today’s workout.  The coaches are here to help you with the technique but if you really want to add double unders to your arsenal of CrossFit skills we encourage you to find a couple of minutes before or after class to practice them.  Keep in mind it is a SKILL and requires practice, practice and more practice!
Also note that we are continuing with strict pull ups. Many of you have been asking when are we getting back to kipping pull ups.  Please know there’s a method to the madness.  That is, building up the strength with strict pull ups will allow you to do kipping pull ups more effectively by strengthening the stabilizing muscles to make it a safer movement for you. So grab a band (or not) and lets get after it.
And remember this Friday we will be doing the final 15.5 workout at 6:30PM (instead of our regular 7:30). Â As usual we will have drinks and snacks afterwards in the gym. Â But following that, we’ll head up to Baltimore for a big CrossFit after-party at Delia Foley’s to celebrate with other area gyms the finale of the Open!
SKILL WOD
WOD
Wednesday, March 25th, 2015
Wednesday we will test strength overhead with a 1RM Push Jerk. Â Given many of us have not worked our shoulders this hard in a long time, its one of the body parts prone to overuse injuries. If you are having ANY issues with your shoulders please talk to the coaches and we can scale appropriately. Remember that safety is our number one concern and do NOT feel badly if you need to change up a movement!
STRENGTH WOD
WOD
Tuesday, March 24th 2015
 SPECIAL FRIDAY NIGHT LIGHTS TIME: 6:30PM!
Given its our last week of the Open we want to start a little early and mix things up a bit. Â Part of the reason is this:
Mom was having a great time, but Theo just couldn’t keep up!  So if we get the party started a bit earlier, we might avoid the lap nap.  In addition, there is a big area CrossFit party at a bar in Baltimore on Friday night (to celebrate the athletes who competed in the Open). It will be at Delia Foley’s in Federal Hill (owned by a CrossFitter) with live music (featuring musician CrossFitters) — you get the theme?!  We’d love to invade that bar as a group and hang out with some like-minded people with whom you can swap Open stories, compare callouses and have a drink!  If you can’t make it, we understand… so we’ll still plan to do our regular ‘after party’ at the gym before we head into the city.