Thank you to Laura and Julie for coming out on Saturday at Max Muscle! Proud of you guys for gettin that extra workout in 🙂 The next 2 events will be on the 17th (this coming Saturday) and the 31st…. Read more »
Dan Broughton
Max Muscle
We’ll be at Max Muscle again tomorrow at 9!! But we’ll also be having normal class at 11:30 at the gym. If any of you can make it out at 9, that’d be great! If not, I’ll see you at… Read more »
Time Change Reminder 8/8
For those of you who weren’t in class the past few days.. class tonight will be at 6:45 pm, as opposed to our regular 7:00. I will be in Baltimore until Friday afternoon, so Sara will be coaching the 6:45… Read more »
This Saturday 8/10/13
It’s confirmed! August 10th & 24th we’ll be having more events at Max Muscle to finish off the summer. 9 am at the Hoadly Road location.. bring anyone you want for a free workout! Friends, moms, kids, anyone you can… Read more »
Save the Dates
The Max Muscle events for August will most likely be the 10th and the 24th at 9 am. Keep your schedules open so you can join us in spreading the KBC name! Monday, August 5th, 2013 5 rounds Run 1… Read more »
Continuing Max Muscle
Good news.. we will be continuing the Max Muscle series! Free workouts on Saturday mornings every 2 weeks until the end of the summer, and then we’ll decide where to go from there. These events have really started to get… Read more »
Abs for days
Thursday, August 1st, 2013 4 rounds 1 min weighted sit ups 30 sec rest 1 min plank 30 sec rest 1 min hollow rocks 30 sec rest
Team Tuesday
Tuesday, July 30th, 2013 Teams of 2 100 wall balls 80 box step ups 60 push ups 40 DB burpee deadlifts 20 partner squats
Did you ask for the morning class??
Last Thursday for the first 5 am class, I had one person come. ONE!! As much as I love to wake up at 4 am.. we won’t keep the morning class going unless more people show. I’ll give it 2… Read more »
Max Muscle Final!
Once again, the third and final Max Muscle event is this Saturday 7/27 at the Hoadly Road location! Anyone can come, not just the bootcampers. It is a free class for everyone! We’ll be starting promptly at 9am and going… Read more »
Today's WOD
Wednesday, November 13th
Strict Chin Ups – 10/8/6/4/2
For those wo have strict chin ups but may not have a set of 10 in them, perform a few small clusters with minimal rest until you hit 10, then take a long rest (90s+) before doing the same with 8, and so on. For those scaling, find a bande solution that you really have to fight for 10 reps, then maintain as the reps drop.
For Time: 16 min cap 25-20-15-10-5 Med Ball Cleans 20/14 | 14/10 | 10/6 50-40-30-20-10 Ab mat sit ups
Workout – using the med ball cleans to flush out our legs after yesterday’s squats and thrusters. Lets try to complete sets of 10 at a minimum across the board for the cleans.
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