September Programming

A new month means new programming AND with Yav embarking on his adventures, Ray will be taking over as our Director of Programming. The coaching staff has spent the last few months discussing how we want to shape the programming over the next months and years to get YOU in the BEST shape of your life – safely and effectively. Over the next few weeks and months, we will work to communicate our strategy to help get you that extra motivation to keep coming in and progressing!

The focus of the next couple of months is to build the capacity and our engines. We want you to build the capacity to handle more volume, bigger sets and higher skill movements. We will also build a solid foundation of aerobic capacity and strict movement strength.

Here’s what Coach Ray has to say about how to plan for and attack the next month’s WODS:

In order to get better I truly believe we cannot come in the gym everyday going as hard as possible. We have to build our 70-80% level more so than focus on our 100% max effort level. I want you to look at most of these metcons and focus on the quality of the movements and NOT going all out 100%. We want to be working hard yet staying in control of our breath and movement. You’re going to see things such as “for effort” “for quality” and that means exactly what it says. Once a week, or every other week, we will really push that high intensity and kind of “go for it” which is when I want you to go as hard as you can – but NOT everyday!!!

Instead of the 10 day cycle we have been used to, we’ve changed things up so we can cycle through all the main movements every 6 days. Each day will also compliment the training day before and the one after so that way movements do not clash. Each week we will do a variation of squat, snatch, clean, deadlift, have an aerobic day and have an accessory day. I’ve also added in some fun partner throw downs that I think you’ll enjoy. Let’s get fit!!

Thank you,
Ray Romanick

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.