September Programming

For the month of September we are going to finish up with our front squat and shoulder press progression hopefully hitting some new PR’s. We will then transition into a new percentage based back squat cycle while continuing to work on our improving our overhead position in our snatch. You will see some snatch EMOM’s where I encourage you to focus more on dropping low underneath the bar instead of forcing some heavy weight that causes you to lose focus on form. We want to improve our barbell cycling before the CrossFit Open comes!

This month you will also see some new lateral/power focused movements such as broad jumps and shuffles to start working our bodies a little differently. Remember power doesn’t mean just lifting heavy! It means moving your body through space with explosive force and speed! In the following month you will start seeing lateral movements in metcons however for the next few weeks you will start to see them pop up in our warm ups to get your body accustomed to them.

For our metcons we’ve got a few hero/ memorial tribute wods coming up and also some really good partner wods. Wodapalooza Competition qualifiers are here so this will a good time to start practicing partner workouts with your teammates. Wodapalooza individual qualifier starts September 14th and teams of 3 qualifier starts October 12th. Last year we had a big group of us go down to Miami and compete so let’s go down with a bigger group this year!!

-Coach Ray

Leave a Comment


Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!


Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.


All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.


Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.


We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!


We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

Please ensure you have a minimum of 3 months CrossFit Experience prior to reserving a drop in, then…
Simply fill out the form below
letting us know what day you might come by
& one of our amazing coaches
will reach out to you to reserve your class.



4848 CORDELL AVE, BETHESDA, MD 20814-3011



We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.