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NameCrossFit WhiteMarsh
OwnerMike Rosellini
Websiteathletic-asylum.com
Phone(410) 365-9855
Emailjeff@athleticasylum.com
Address9629 Philadelphia Rd Suite 130
Baltimore, MD 21237

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Sign-up sheets are at the gym for tank tops! We are doing pre-orders only for these styles. Order yours before June 3rd!

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Thursday 5.26.16 WOD For Time: 21-15-9 Deadlifts @ 225/155 400m run after each set Cash Out: 3 rounds not for time: 15 calorie row 30 GHD sit ups or ab mat sit ups 10 Back Extensions Gym Brief: Just a little reminder to try and keep the kiddos in the kids area and try to leave the gym in better condition than we found it!!

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http://crossfittrain97333.com/blog-1/2016/5/25/west-regional-day-3

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114 people in the box today, new PR!!!!!

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5/26/16 Nolan, Triple Extension!! Strength Back Squat(2x5, 1xME) Add 5lbs to last workout Conditioning 15 min EMOM Min 1- 150m Run Min 2- 5 Pull-ups, 10 Push-ups, 15 Squats Min 3- 40 Double Unders L1 C2B, HR, Jumping Squats L2 20 DU L3 100m run, 3 PU, 6 Push, 9 Sq, 50 Singles Who's getting pumped for Murph on Memorial Day? http://crossfitevviva.com/2016/05/25/52616

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Newberg CrossFit Rebuilt shared a link on Facebook

Do you follow us on Instagram? Because you should. Don't miss out on the latest photos and videos that are updated weekly! Visit our page and watch never before see video from this past weekend's Regional Event.

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Since DAY ONE.

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Monday, May 30th we will host a Memorial Murph challenge. WHO IS MURPH In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We will be opening this event up to ALL FRIENDS AND FAMILY with no CrossFit experience. Each athlete that participates will sign up (SEE WHITEBOARD) for a particular level and will be assigned a required heat start time. NO REGULAR CLASSES WILL BE HELD ON THIS DAY! See levels and heat times below: WHAT LEVEL SHOULD I SIGN UP FOR? Athletes new to CrossFit might be initially alarmed at the intensity and volume of this workout that is why at the Murph Event we will have 3 Levels for all athletes to participate in. Heat #1- 9:00AM Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis. Murph Recruit For time:500m Run 25 Pull-ups50 Push-ups100 Squats500m Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run. Heat #2 -9:30AM Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis. Murph Petty Officer For time:1000m Run50 Pull-ups100 Push-ups200 Squats1000m Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run. Heat #3 -10:00AM Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis. Murph Master Chief For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.

Beaverton CrossFit posted on Facebook

Anyone lose a bracelet??? i have one we found

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Hey BCF'ers! If you are already signed up for the Granite Games, make sure to join our community "BCF Bulldogs"! If you are looking for a fun competition to do, this one is great! 4 weeks, 4 workouts and lots of different divisions! They even have a Masters 35-39 division and teen divisions. Let's get signed up! :)

Missy Berkowitz published the post Have Trust on Tabata Times
I have been on the road to recovery after having arthroscopic surgery back in December to fix a...
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FITNESS 4 FREE This Saturday May 28th we are hosting a FREE class for all beginners. Feel free to come back if you've tried a class once before, it will be a whole new experience. This is your opportunity to see what a CrossFit class is really like. This Saturday at 10AM come on it to HomeGrown CrossFit 551 Taylor Way Unit #5 San Carlos Ca 94070. For any current member that refers a friend and they signup for full membership you'll receive 25% off your next months membership. You have nothing to lose but calories! Text (650)218-5836 reserve your spot today. #homegrowncrossfit #cardio #getfit #inspire #motivation #getmoving #hgx #hgxfit #healthy #strength #strong #improve #instagood #sancarlosfit #sancarlos #crossfitter

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Front Squats #HomeGrownCrossFit #hgx #hgxfit #gym #lift #sancarlos @jcbautista50

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Building Your Support Team: the Mentor

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5/25 Wednesday TracFit Training for Life

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Memorial Day Schedule: Monday, May 30. 10 am and 11 am class only! HERO WOD "BADGER" WOD: Run 1 mile Rest 2 min “Isabel” 30 Snatches Rest 2 min Row 2K Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 Log your WOD scores here: WOD LOGGING Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes. http://crossfitph.com/2016/05/24/wod-wednesday-may-25/

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Wednesday's WOD: TIER 1 A1. Press 3RM, then 3 sets of 3 @ 85% 3RM A2. DB Split Squat 5 x 4 (Rear Foot Elevated) B. For Time, As a 2-Person Team: 100 Power Cleans 75 Ring Rows C. Jefferson Curl: 3 sets of 5 reps TIER 2 A1. Press 3RM, then 3 sets of 3 @ 85% 3RM A2. Pistol Progression on Box 5 x 2 (Per Leg) B. For Time, As a 2-Person Team: 100 Power Cleans @ 115#/75# 60 Pull-Ups C. Jefferson Curl: 3 sets of 5 reps TIER 3 A1. Press 3RM, then 3 sets of 3 @ 85% 3RM A2. Pistol 5 x 2 (Per Leg) B. For Time, As a 2-Person Team: 100 Power Cleans @ 135#/95# 75 Pull-Ups C. Jefferson Curl: 3 sets of 5 reps For Part B, only one person working at a time.

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FITNESS 4 FREE This Saturday May 28th we are hosting a FREE class for all beginners. Feel free to come back if you've tried a class once before, it will be a whole new experience. This is your opportunity to see what a CrossFit class is really like. This Saturday at 10AM come on it to HomeGrown CrossFit 551 Taylor Way Unit #5 San Carlos Ca 94070. For any current member that refers a friend and they signup for full membership you'll receive 25% off your next months membership. You have nothing to lose but calories! Text (650)218-5836 reserve your spot today. #homegrowncrossfit #cardio #getfit #inspire #motivation #getmoving #hgx #hgxfit #healthy #strength #strong #improve #instagood #sancarlosfit #sancarlos #crossfitter

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Monday, May 30th we will host a Memorial Murph challenge. WHO IS MURPH In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We will be opening this event up to ALL FRIENDS AND FAMILY with no CrossFit experience. Each athlete that participates will sign up (SEE WHITEBOARD) for a particular level and will be assigned a required heat start time. NO REGULAR CLASSES WILL BE HELD ON THIS DAY! See levels and heat times below: WHAT LEVEL SHOULD I SIGN UP FOR? Athletes new to CrossFit might be initially alarmed at the intensity and volume of this workout that is why at the Murph Event we will have 3 Levels for all athletes to participate in. Heat #1- 9:00AM Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis. Murph Recruit For time:500m Run 25 Pull-ups50 Push-ups100 Squats500m Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run. Heat #2 -9:30AM Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis. Murph Petty Officer For time:1000m Run50 Pull-ups100 Push-ups200 Squats1000m Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run. Heat #3 -10:00AM Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis. Murph Master Chief For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it. #workout #hgx #hgxfit #homegrown #homegrowncrossfit #gym #strength #sancarlos

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Wednesday 5/25/16 200 meter row. 2 rounds: 10 Snow angels on foam roller 10 scapular pull ups 10 ring rows Strength: Bent over row supinated grip: 5x5 165/115 Conditioning: 5 Rounds 10 Med Ball Cleans 20/14 20 Hollow rocks 10 Scapular pull-ups 20 Superman rocks 10 Bent over row w/ plate 45/25 http://www.maxfitnesscrossfit.com/?p=9597

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She's back! #tjsgym #tjsgyms #hilah #welcomehome

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Taking it to Tuesday! #tjsgym #marinschooloffitness #tuesday

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Prehab/activation: SMR - Lats / rhomboids Banded hip flexor stretch Banded rack stretch -then- 2 rounds at a conversational pace: 250m row 10 rollovers to v-sits 10 push-presses -then- Work to a heavy single in the complex: 2 push-presses + 1 jerk -then- 4 rounds for time: 400m run 25 Wall-balls (20/14) 5 push-ups + 20' sideways bear crawl left + 5 push-ups + 20' sideways bear crawl right + 5 push-ups + 20' sideways bear crawl left + 5 push-ups + 20' sideways bear crawl right

CrossFit Envy posted on Facebook

Competitors Program Week 8, Day 2: 5x2 Snatch @ 80-85% -then- Shoulder Press 5x3 @ 80-85% *Alternate with 4 sets of max reps strict pull-ups -then- CrossFit Open WOD 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs)30 Snatch (M 165 / F 100 lbs)Max Rep Snatch (M 210 / F 120 lbs) -then- With a 3 minute running clock: Run 400m Max calorie airdyne in time remaining *rest 3 minutes, and repeat for a total of 4 rounds.

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Monday 5/23/16 #crossfitoakdalewhiteboard

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We are all loving having our good friends, Kelly and Juliet Starett of @mobilitywod in our San Rafael gym, but clearly Pete is the most psyched. #tjsgym #pete #mobilitywod

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Bringing Color Back is Back and it's only a couple weeks away! Kick off the Summer with our annual partner competition at CFA Folsom on June 11th. Three events plus a floater...think traditional crossfit with a dash of the outdoors. Rx weights, Rx Gymnastics. Teams of two men or two women. Cash prize. Register at https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2028&sub_tab=details

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The 5th Annual Urban Hike took over San Francisco Saturday! Always a great event with Coach Clint.

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Results from the 2016 OPEN Team Competition: Overall Winners: Del's Team Superheroes (they'll get their name on this perpetual plaque this week) Individual Winners: (come grab your Trucker Hat if your name is on this list!!) RX Men: 1. Cory Hall 2. Justin Bruce 3. Patrick Kucich RX Women: 1. Tara Chiarpotti 2. Nichole Casto 3. Justeen Ferguson Scaled Men: 1. Tom Fernandes 2. Josh Doherty 3. Chris Hernandez Scaled Women: 1. Joleen Ferguson 2. Jen Spina 3. Sarah Roulias Masters Men: 1. Denis Gilbert Masters Women: 1. Shelli Mohr 2. Sherri Lindner 3. Katy Lindner Teens: Kat Wulstein 2. Grant Swift Most Spirited "Rocker": Nick Barclay Most Spirited "'Murican": Cassy Burnside Most Spirited "Superhero": Richie McGuffin Most Spirited "BootCamper": Susan Earnest

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Here's 18 year old STCF member Grant Swift competing in his first indoor Spartan Sprint. He finished the race in 40:20 at the AT&T Park in San Francisco this weekend! Nice work, Grant! And great facial expressions!!!

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#FittoFight #WomenWarriors #stcf #neverquit

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Check out Al and Kalie during yesterday's ARCFit self defense seminar. This was right before Kalie turned the tables and put Big Al on his back. Stay tuned for the second self defense seminar coming soon! TODAY'S WOD LIFT High Hang Clean + Hang Clean Every 2 minutes for 20 minutes (10 sets) -Increase load as proper technique allows METCON For Time: 1000m Row 20 Hang Power Cleans (185/125) 100 Double Unders Roughhousing is Good For You http://americanrivercrossfit.com/05-23-2016/

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Happy Monday CFD! 5/23/2016 Skill: A) 3x5 snatch balance B) 3x5 OHS @ 60% WOD: 12min AMRAP 10 KBS 8 medball cleans 6 HR push ups

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The last 10 days have been one for the ages for CrossFit Monterey: The The CrossFit Games California Regionals - Done. Xtreme Top Box Throwdown San Jose, CA - Done. Huge shout out to our members who competed this weekend in San Jose. We had 7 first time competitors which is a huge accomplishment. Yesterday, we quoted Theodore Roosevelt's 'Man in the Arena' excerpt from his speech, 'Citizenship in a Republic.' Each and everyone of you who show up to the gym on a daily basis, and perform the task at hand, day-in-and-day-out are truly the 'Man in the Arena.' The workouts are never easy (and if they are - go harder/faster) - yet you show up. The weights never get lighter - yet you show up. Pain is your new normal - yet you show up. Continue to show up -- you will most definitely know, that your "place shall never be with those cold and timid souls who know neither victory nor defeat." Huge week upcoming at CrossFit Monterey with 'Murph' book ending your week of training and beginning your Memorial Day Weekend Festivities. We hope everyone will join us this Saturday. -Coach Patrick Week of Training Monday May 23rd, 2016 MONDAY STRENGTH Back Squat - 20 rep max (+5lbs from last week) METABOLIC CONDITIONING 3 Rounds For time 10 Power Snatches (135/95) 30 Pull ups TUESDAY GYMNASTICS Hand Stand Pushup Progression METABOLIC CONDITIONING 3 Rounds - Run 1x 100m Mile Pace or faster 1x 300m Jog Recovery 2x 100m Mile Pace or faster 1x 400m Jog Recovery WEDNESDAY STRENGTH Snatch Pull (6 sec eccentric) + Snatch (75%) METABOLIC CONDITIONING 2 Rounds 1min KB Swings 70/53 1min Burpees 1min Double unders 1min Rest THURSDAY STRENGTH Pause Clean + Front Squat + Jerk (80%) - 1x4 METABOLIC CONDITIONING 100 Wall Balls 100 Calories Rower FRIDAY STRENGTH Deadlift 10 Rep Max (+5lbs from last week) METABOLIC CONDITIONING AMRAP 2min x 3 5 OHS 185/125 5 Muscle ups Rest 1min SATURDAY 'Murph'

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#FittoFight Our tribute to our fighters, Jen Spina and Renee Gorevin! Thanks everyone for coming out to the Open Team Competition Awards and BBQ - for a good cause! We love our community of athletes!

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Team workout Sunday! "Holy Moly" Team of 2 80 C&J 115/55 20 burpees 800m row 20 burpees 80 wall ball 20/14 20 burpees 800m row 20 burpees 80 snatch 95/55 #crossfit #crossfitready #crossfitwest #thankYouTyler

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Day 2 of Xtreme Top Box Throwdown is underway!

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Follow us on Instagram @crossfit580!