Saturday, March 23, 2013

Saturday, March 23, 2013

***Important Announcement***
Beginning Saturday, March 9, we will host the weekly 2013 Reebok CrossFit Games Open workout for our competitors every Saturday at 1245p, through April 6. Please come by each week at this time to cheer on over 30 MPH athletes, as they attempt to qualify our affiliate team for the Mid-Atlantic Regional Final (June 7-9)!

This week’s Open workout (13.3) is:
as many rounds and repetitions as possible in 12 minutes:
150x wall ball @ 20-lbs, 10-ft. target/14-lbs., 9-ft. target
90x double under
30x muscle-up

From Valentine’s Day.
as many rounds and repetitions as possible in 10 minutes:
5x shoulder-to-overhead @ 115/75-lbs.
10x deadlift
15x box jump, 24/20″ platform

workout courtesy of


  1. b-kay | March 23, 2013 at 11:03 am

    Mark Co.: 180
    James C.: 167
    Jason C.: 149
    Marcel S.: 137
    Joe T.: 225 (75-lbs.)
    Kathryn S.: 152 (75-lbs.; sub: front squat)
    Jim D.: 140 (75-lbs.)
    James W.: 150 (75-lbs.)
    Christine S.: 200 (sub: step-up, only)
    Lisa C.: 180 (sub: front squat for overhead)
    Buffy M.: 128 (65-lbs.; sub: front squat)
    Ida N.: 92 (45-lbs.; sub: front squat)
    Melissa S.: 162 (20-lbs.; sub: seated s-t-o, strict bodyrow, sit-up)
    Carter H.: 237 (65-lbs., 20″)
    Yoshi S.: 153
    Dave K.: 170
    Joanna T.: 185 (65-lbs.; sub: step-up only)
    Mark L.: 256 (75-lbs.)
    Shawn C.: 160
    Graham G.: 171 (75-lbs.)
    Sofia J.: 170 (55-lbs.)
    May B.: 233 (55-lbs.)
    Whitney M.: 233 (55-lbs.)
    Holmes H.: 168

  2. Steve M. | March 24, 2013 at 5:35 pm

    Awww. So cute!!


Leave a reply

Your email address will not be published. Required fields are marked *