CFGB News – Week of 7 September 2015

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Sharing the latest CFGB news!

Labor Day – Normal Gym Hours Today

We will be celebrating Labor Day with some of our favorite activities – cleans, jerks, and front-squats.  Join us today for some barbell action!  No matter where you are in your fitness journey, today’s workout is something that everyone can do!  Challenging?  Yes.  Didn’t say it would be easy, though.

CrossFit Kids/Pre-K/Teens Starting this Week

The Fall season is starting this week for our Kids, Pre-K, and Teens.  So many kids these days have been placed at a disadvantage due to cut backs in recess and physical education.  It’s just not fair!  Take back our kids health and future well being.  Now that the new school year has started — specifically designed for kids and teens — please invite someone you know to join us for one of our kids programs:

  • CrossFit Pre-K (Ages 3 to 5 years)
    • Thursdays at 10:45 AM, and
    • Saturdays at 9:35 AM
  • CrossFit Kids (Ages 5 to 12 years)
    • Mondays at 4:30 PM,
    • Wednesdays at 4:30 PM, and
    • Saturdays at 9 AM
  • CrossFit Teens (Ages 12 to 18 years)
    • Tuesdays at 4:30 PM,
    • Thursdays at 4:30 PM, and
    • Saturdays at 8 AM

Learn more about our Kids programs here: CrossFit Glen Burnie Kids Programs

Concurrent Adults, Kids, and Teens Classes – Now with PiYo

If you are able to make it to any of the 4:15 PM CrossFit classes during the week, *listen up*, things are about to get real!

In addition to all of our regular classes, including the 4:15 PM CrossFit Group class, we now offer Kids (M,W) and Teens (Tu,Th) classes starting at 4:30 PM.  These classes run concurrent with the adult class, allowing moms and dads to workout at the same time with their children.

But WAIT, that is not all!  We are also adding a Wednesday 4:15 PM PiYo class with Dimitria.  Now you can choose to add in the magic of Pilates and Yoga to your CrossFit.  Be a superhero!  Be awesome!

Try PiYo for Free

Try your first PiYo class for free.  After that, each PiYo class is $5/class for members and $20/class for non-members.

PiYo is a fun, challenging class fusing Pilates and Yoga. You will sweat, tone muscles, work on balance and increase flexibility and mobility! The class is a little different each time, but always a great workout! PiYo combines the muscle-sculpting, core-firming benefits of Pilates with the strength and flexibility of flowing yoga movements. You’ll use your body weight to perform a series of continuous, targeted moves to define every single muscle—big and small. The PiYo class is one-hour.

Amped Up 4:15 PM Schedule (Monday – Friday):

  • Mondays
    • Adult CrossFit @ 4:15 PM, and
    • CrossFit Kids @ 4:30 PM
  • Tuesdays
    • Adult CrossFit @ 4:15 PM, and
    • CrossFit Teens @ 4:30 PM
  • Wednesdays
    • Adult CrossFit @ 4:15 PM,
    • PiYo @ 4:15 PM, and
    • CrossFit Kids @ 4:30 PM
  • Thursdays
    • Adult CrossFit @ 4:15 PM, and
    • CrossFit Teens @ 4:30 PM
  • Fridays
    • Adult CrossFit @ 4:15 PM
 If you have any questions about our schedule, please let us know:

New On Ramp Series Starting

Friends don’t let friends skip out on fitness. The next on-ramp class starts this Wednesday – September 9th. The on-ramp program is where we many start their CrossFit journey. Do you know someone that is interested in learning more about CrossFit? The On-Ramp is one month of fundamental CrossFit classes (12 classes, 3-times/week for four weeks). In the on ramp program, we learn all of the basic movements that will be used in the CrossFit classes and so much more. The on-ramp program provides a solid foundation in CrossFit and it paves the way for future health and wellness – you just might change someone’s life. In addition to receiving the 4-weeks of On Ramp classes, each person that registers receives two additional weeks of group classes, for a total of six weeks of CrossFit.  The cost of the on-ramp/starter-package is $169.

Class Days and Times:

  • Series “A” – Mondays, Wednesdays, and Fridays @ 6:45 PM (Starts this Wednesday, September 9th)
  • Series “B” – Tuesdays and Thursdays @ 5:45 AM (three-week express, Starts next Tuesday, September 15th)

Next Series Begins in October

The On Ramp Series runs each month.  The next series begins, Monday, October 5th.  If you know someone that might be interested, invite them to join us for one of the On Ramp classes!

Ready for a Challenge?

Consider joining us for the Lurong Living Championship series, starting the week of September 14th.

The Challenge offers you the opportunity to compete on the same playing field, no matter your skill level, athletic prowess, or experience. The weighted scoring system balances 3 primary categories: diet, performance, and improvement. You can be confident that you will be challenged and be pushed to reach new levels.

The Lurong Living Championship Challenge unifies us as a community. Not only can all levels of athletes compete together but our entire gym is invited to compete against your cross-town rivals and gyms from across the country. At the same time, you will know that your brothers and sisters are going through the same challenge and lifestyle changes as you.

We are all in this together, and the Challenge and online platform was methodically designed to help you see real, sustainable change in your body, health, and performance.

The cost to participate and register is $45.  Learn more about the challenge online: How the Lurong Living Challenge Works

Barbells for Boobs

Coming in October (date: to be announced) – join us for our annual one-of-a-kind community event – Barbells for Boobs.

This year we will be reaching out to each person in our CrossFit community and our neighboring CrossFit communities to come together for one cause.

Every day, one less woman, one less man, one less athlete is amongst us. Our goal is indeed a lofty one, we aim to achieve the unachievable; To ensure that everyone gets access to detection services.

Together, with one unified voice, we can make a difference.

Learn more about this cause: Barbells for Boobs

Fresh Meal Plan

If you would like to eat healthier meals, but just can’t find the time to shop and prepare healthy meals?  Do you find yourself lacking a healthy meal option at work?  You are not alone.

We now offer Fresh Meal Plan meals delivered to the gym twice a week.  I personally have tried these meals and I think the meals are as good as the meals that I make for myself (and sometimes better!).

Fresh Meal Plan offers a complete nutritional breakdown, full ingredient list, and picture for each meal option. Every meal also has a full macro and calorie breakdown on the lid for easy tracking purposes.

Flexible Ordering: Fresh Meal Plan offers weekly billing with no contracts or commitments. You’ll also now have a new reoccurring weekly order option that you can pause or cancel at anytime for added convenience.

Incredible Value: Average meals cost is $10 per meal.

Microwave & Oven Safe Containers: Meals will come in BPA free microwave and oven safe containers (up to 250 degrees in an oven).

How to Order

To Order Simply:

  1. Go to
  2. Create an account (first time visitors)
  3. Place Your Order
  4. Enter Discount Code CFM10 to SAVE 10% OFF your 1st Month!


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