Archive for the ‘General’ Category

Intro to CrossFit Friends and Family Event

Posted: December 30, 2013 by courtneymcgregor in General, Uncategorized
Tags: , ,

Are your Friends and Family constantly asking you about this “CrossFit thing” you’re doing?

Do you have a hard time explaining the truly awesome experience it is??

Do you want your friends and family to join you at CrossFit?

Join us on Saturday January 4th at 10:00am for a short presentation about CrossFit, our program, and our community followed by a WOD (workout of the day) that will give your friends and family a taste of what CrossFit is all about!

Whether your friend is a self-proclaimed gym rat or hasn’t stepped foot in a gym in years, CrossFit can get him/her from where s/he is to where s/he wants to be! In this Introduction to CrossFit we will cover:

What is CrossFit?

How will it work for me?

What about nutrition? What should I eat?

What programs are offered and what can I expect from the community?

What is your FOUNDATIONS PROGRAM?

**Please wear comfortable workout gear and bring a water bottle and/or towel.

There is no obligation to join, but if your referral chooses to sign for a year during the event, you’ll both get an extra month free added to your contract! Click the button below to register.  You can bring as many friends or family members as you’d like! If you have questions about the event, please email Courtney at hammerdownteam@gmail.com

Eventbrite - Intro to CrossFit Friends and Family Event         Or, register as an event through ZEN PLANNER.

Intro to CrossFit Friends and Family Event

Posted: December 20, 2013 by courtneymcgregor in General, Uncategorized
Tags: , ,

Are your Friends and Family constantly asking you about this “CrossFit thing” you’re doing?

Do you have a hard time explaining the truly awesome experience it is??

Do you want your friends and family to join you at CrossFit?

Join us on Saturday January 4th at 10:00am for a short presentation about CrossFit, our program, and our community followed by a WOD (workout of the day) that will give your friends and family a taste of what CrossFit is all about!

Whether your friend is a self-proclaimed gym rat or hasn’t stepped foot in a gym in years, CrossFit can get him/her from where s/he is to where s/he wants to be! In this Introduction to CrossFit we will cover:

What is CrossFit?

How will it work for me?

What about nutrition? What should I eat?

What programs are offered and what can I expect from the community?

What is your FOUNDATIONS PROGRAM?

**Please wear comfortable workout gear and bring a water bottle and/or towel.

There is no obligation to join, but if your referral chooses to sign for a year during the event, you’ll both get an extra month free added to your contract! Click the button below to register.  You can bring as many friends or family members as you’d like! If you have questions about the event, please email Courtney at hammerdownteam@gmail.com

Eventbrite - Intro to CrossFit Friends and Family Event

MEMORIAL DAY MURPH FUNDRAISER

Posted: May 5, 2013 by Todd Katz in Coaches, General

Getting super excited about running our FIRST workout in the new location. As stated previously we will be running the Murph wod. Working out the details but party to follow:

MEMORIAL DAY MURPH
MONDAY, MAY 27TH 2013

- 1 MILE RUN TO START
- 100 PULL-UPS
- 200 PUSH-UPS
- 300 SQUATS
- 1 MILE RUN TO FINISH
If you have a 20# weight vest where it (must provide own.. may not use weight vests from the box.. this is good opportunity to invest in our own weight vest. I’d recommend V-Force. Very sturdy).

Please consider signing up here:

The cost is 35 dollars and you get a shirt from “Forged” so you know the material is top notch!!!

100% of the proceeds go to the following three charities:

1) LT. Michael Murphy Memorial Scholorship
2) Long Survivor Foundations
3) That Others May Live

I’ll be posting more about each of these charities over the next couple of weeks. Please consider registering soon so we can all where our shirts together on Memorial Day!!!

See you at the Box,

Todd

Gymnastics Seminar for CrossFitters

Posted: August 28, 2012 by Todd Katz in General, Uncategorized
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Hammer Down Crossfit FlyerGymnastics Based Clinic for CrossFitters

Register On-line but register as EVENT.
Price: 100.00 per athlete
When: Saturday November 17th 10:00 AM to 2:00 PM
You can register online under events. You will be charged after you register.
This is limited to 50 athletes so please register as soon as possible. If we don’t fill it by September 15th, I will advertsie this to other CrossFit boxes in the area.

This is a 4 hour clinic taught by Mike Polifko, a USA Gym-nastics Professional Member for over 10 years, a competitive men’s gymnastics coach and former competitive gymnast who has served as an adjunct professor at George Mason University and is currently a PE teacher in FCPS. This clinic is designed to improve and help you better un-derstand the core gymnastics elements common in CrossFit like muscle ups, handstand progressions, pullup variations, and gymnastics based plyometric drills.

The clinic will also expose you to thoughtfully designed coordination drills used by elite gymnasts that will improve your multi-limb coordination and movement efficiency. Most importantly, athletes will partake in a scientifically proven yet rigorous flexibility regimen that is guaranteed to instantly help you gain better range of motion across all joints and teach you strategies to help loosen up after a rig-orous WOD. Regardless of whether you’re an experienced CFer or a beginner, this clinic will help you attain or surpass your CF gymnastics based goals.

Highlights: Muscle-Up Progressions Handstand Tips and Pointers Handstands progressions: ranging from Static holds, walking handstands and HS Push Ups “Kipping Techniques” on bars and Rings “Butterfly” Pullups – doing and spotting Coordination Drills and Locomotor Skills Use of Instant Video Feedback Safe Partner Spotting Techniques Introduction to specialized gymnastics tools and aids

July 4th Holiday Hours

Posted: June 26, 2012 by Todd Katz in Daily Whiteboard, Facility, General

July 4th Holiday Hours:

7:00 AM Class
8:00 AM Class

All other classes cancelled for the day.

PLEASE REGISTER AS EVENT!!!

Hero Workouts

Posted: June 19, 2012 by Todd Katz in General

Someone once asked me why we do Hero Workouts? I wasn’t really looking for anything profound to say and without going into one of my really long diatribes I gave this person my short answer… But I believe each of us have our own long answer.

The short answer is that we do them to honor the Fallen Soldier, Police Officer, Fireman, or any other person that has given their life in the protection of our lives and our freedom. It’s a short sweet and to the point answer. I think each of us might have our own version of a longer answer so I thought I’d share one with you.

Whether we do a workout in someone’s memory, run a marathon or 5K in someone’s memory or just light a candle in a person’s memory we are affirming that person’s life. The act itself requires an enormous amount of intent and respect. Many of you have reached out to me and thanked me for doing these workouts because you felt something as you were doing it. I won’t put words into your mouth as I’m sure it’s a little different for each of you or the ones who really establish a connection while honoring someone’s memory.

In affirming another person’s life here on earth we elevate them in their eternal resting place. At least that’s what I believe.

SATURDAY: 110507

Posted: May 6, 2011 by Todd Katz in Coaches, General
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ALL SATURDAY CLASSES CANCELLED

CrossFit Olympic Lifting Trainer Course is being held at the box this weekend. Enjoy your Saturday off. See you on Monday.

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