Gemini Games recap

The 4th annual Gemini Games at Titan Crossfit featured an incredible showdown between team "Back to Back" from nearby rival Crossfit Hardshells located in Gaithersburg, MD and Crossfit Hard's very own team "Salt n' Pepper." Both teams traded blows back and forth with Hardshells taking 1st in both events one and two while Hard kept it close with a third and fourth place finish respectively, keeping within striking distance. It was not until event three where Salt n' Pepper tied Hardshells for second place in the event. Both teams, having qualified for the final (worth double points) knew it all came down to that event. With a competition emphasizing barbell movements the final featured what everyone expected: gymnastics. 


12 Weighted Pull Ups (35#)

14 GHD Sit Ups

16 Alternating Pistols 

*follow the leader style

Team Salt n' Pepper had only one option, win the final event to have any hope of overtaking Hardshells. With the workout beginning, Coach David led off from the start with a steady flow of pull ups giving the team a lead, both teammates flew through the GHD sit ups and with Coach Greg's rapid fire pistols they gapped Hardshells by 29 reps finishing first in the final event. Too little too late it seemed, team Salt n' Pepper finished 2nd overall out of 15 teams, finishing within 1 point of Hardshells. A hard fought completion the entire day. 

David and Greg are proud of their performances and motivated to make sure the next they meet their rivals again they leave no doubt who the fitter team is. 

A very special shout out to members Kyle and Jacob completing their first ever competition, both PR'ng their power cleans no less! They learned a lot and are excited to get back to their training. 

Till next time.

Coach David


Dr. Martin Luther King Jr. Day

Our class schedule today will remain the same, there are no changes, see you all in the box!

Martin Luther King was a hero to this country and the leader of the Civil Rights Movement which offers equality to all races. The freedoms that every person in this country, no matter what their age, race, or gender is are protected by the brave men and women who serve in our military. Come on in to CrossFit Hard to observe this holiday with a great community of people who will work hard to show their support.

Do you have faith in the next generation? Why?


Shoulder Prep movements from Kelly Starett

Push-up – shoulder circles L/R
1” Push-up hold (squeeze scaps)
Triangle post (pressing tall) L/R (clap top foot 10x ea.)
Seated – Sit tall active shoulders, come down to mid thigh w/ hands, walk feet into pike (tight butt) squeeze scaps together
5 Slow Push-ups, keep scaps squeezed back, hands in tight
5 Push-ups, keep scaps squeezed back, hands WIDE
5 Archer push-ups, start on knees, then work to toes down
5 Diamond Push-ups
3 x 10 yd Forwards or Backwards pick one Plank Plate Drags (5-10 lb plate under feet, hands turned out to sides, abs tight.
Standing arm flings
Bent over arm flings (squeeze scaps together)
Forward/Backward Arm Flings (stretch in front of shoulder)
Turn left & right arms twisting, then try to hit back of neck with arm that goes behind (internal rotation)
Reaching upwards shoulder circles (1 arm)
Pull-up Bar work (use negatives or band if needed)
Wide Chin-up grip (shoulder retractions)
2-3 Strict wide grip chins
2-3 strict shoulder width chins
2-3 strict hands touch chins
2-3 strict Wide grip pull-ups
2-3 strict normal pull-ups
2-3 strict hands touch pull-up

Shoulder Press

Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 2 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Shoulder Press

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

Metcon (Time)

Two Rounds For time:
30/20 Calories of Assault Bike or Row
60 Kettlebell Swings (24/16 kg)
60 Goblet Squats (24/16 kg)

Cash Out

Tabata wall walks

Out of Town WOD

10 minute AMRAP

15 lunges
10 pushup
15 lunges
20 situps


CrossFit Journal: The Performance-Based Lifestyle Resource