Open Shop.10:30 – 12:30pmOpen to members only. Sign-up on MBO. Ice Cream Maker Looking for something to play around with at Open Shop?  Try an ice cream maker. Click here for a video and description.  Read more

20 minute AMRAP:200m run5 hspu5 front squat (185/125) Think Sugar Isn’t Addictive?  Check Out These Kids.Read more

“Jackie”1000 meter row45 pound Thruster, 50 reps30 pull-ups Jackie – a Benchmark. The Benchmark Workouts. You’ve often heard the coaches refer to benchmark workouts in class. In most cases, these workouts are titled with a girl’s name, such as Cindy, Fran, or Grace. CrossFit defines its training program as “constantly varied, functional movements, executed at high intensity.” With a constantly varied program (one where no two days are ever the same) it could potentially be difficult to gauge the effectiveness of the program as well as ones progress in all areas of fitness. That’s where the benchmark workouts come in to play. They are a variety of workouts that athletes should revisit on a recurring but spaced out basis to measure their progress. Why girls names? “According to the National Weather Service the use of “short, distinctive given names in written as well as spoken communications is quicker and less...Read more

5 rounds for time: In teams of two:P1: row 20 calories for least # strokesP2: push press x 15 (135/95)Rest 1 minute. We’re 3. The 4th of July is hands down my favorite holiday – warm weather, great gatherings, celebrating the US of A’s independence, the men and women that served in our nations Armed Forces, and growing up just outside of DC make this holiday have a special place in my heart.  Four years ago the 4th took on another special meaning to me as it was the day we moved from the garage and began construction at the old shop. America has often been described as “the land of opportunity” and “the home of the brave” and our experience over the past four years has led us to believe nothing less. On July 4th, 2008 Eric and I were at the old space well past midnight tearing down walls...Read more

“Hope”Three rounds of:Burpees75 pound Power snatchBox jump, 24″ box75 pound ThrusterChest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.Read more