SouthBaltimore CrossFit

Today we say goodbye to Riverside Park.  The lease is signed, and our space will be available to us July 1, so we will spend our Thursdays (along with most other days) getting it ready.  Come work out outdoors one final time.  Thanks to everyone for coming out with us in the park this past year, we hope to see you in the gym!

Stay tuned for info on our Grand Opening!

Also, congratulations to USA Soccer for beating Spain(!) 2-0.

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3 rounds for time of:

21 DB Deadlifts

15 DB Hang Power Cleans

9 DB Front Squats

6 DB Push Presses

400 m run

Thanks to everyone who came out one last time!

Nick Hawkes, formerly of CF Invictus, future Utah Wildland Firefighter, writes about bursting the comfort bubble.

This article, posted on CF Endurance, really speaks to us here at South Baltimore CrossFit.  As some of you know, we’ve been looking for a space for the past few months, and are very close to signing a lease for an 1800 sq ft space in the Federal Hill area.  Great news, indeed, but this certainly bursts our comfort bubble.  Up to now, even though we’ve had to deal with some challenges by not having a space (seriously how many rainy Thursdays have we had in a row?!), the free weekly workouts have been fairly easy to maintain.  Lug some stuff out to the park once a week and go to town.  No overhead, no worries.  However, we were always doing this with the intent on moving into a space and running a full-blown facility.  That day is quickly approaching!

The switch from once a week to multiple daily workouts will be a challenge.  If you know any of us, you know that we love to stay busy with activities and sports, and it’ll be a shock to have to scale those back to devote time to SBCF.  Like Nick, we’ve also gotten the confused questions.  “Why would you do that?  You make plenty of money at a day job you enjoy.  Why risk so much so much money and time to start a whole new venture?”  The answer is, quite simply, because it is our dream to run a successful CrossFit facility in Baltimore.  To us, success (in addition to being financially solvent!) is bringing CrossFit to a new area, and showing people that they had an athlete in them all along.  Like Nick, we’re going to step outside our comfort bubble, and face the challenges that await to go after our goals.  I hope you’ll come along with us, because our dream is nothing without you, our athletes.

Watch this space for updates on our Grand Opening.  After we sign the lease and have access to the space, we’ll likely stop the free weekly workouts to devote our efforts to preparing for the opening.  Feel free to email us if you’d like to lend a hand!

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3 rounds each for time of:

Row 1 min for calories

KB Swings

Each round you must accumulate 50 reps between calories and swings.  Rest 2 min between rounds.

Come out rain or shine or thunder or lightning. Once again we’ll be under the gazebo if it’s coming down hard. Check out this link http://www.crossfit.com/mt-archive2/003018.html for a serious buddy workout

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Handstand practice

Buddy Workout – AMRAP 15 minutes

Wheelbarrow with buddy 30 steps

Buddy does 5 elevated push-ups

10 squats (both people)

15 sit-ups (both people)

Switch wheelbarrow duties and repeat!

Today, like much of the past month, rain is forecasted.  See below for survival instructions:

1. Locate a standard water faucet, which can be found in most modern bathrooms or kitchens.

2. Turn on water.

3. In an inconspicuous area, rub a small amount of water into skin.

4. If no detrimental effects are experienced, feel free to work out in the rain.

If it’s really coming down we’ll be under the gazebo.

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“Annie’s Thrusting”

50-40-30-20-10 Double unders, alternating with…

10-8-6-4-2 Thrusters