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Hey! Mind if we empty out our camera roll rq?🤭
PHOTO DUMP TIME📸

Post-CoffeeBar run post up

So special when members bring their parents/family out to run club!❤️

Besties🩷

Meet Pickles!🐾

Nick providing for everyone on a hot summer run🍉

MDRC’s newest DAD!!!🎈👶🏼

Tim won our second giveaway of the month!!!🎁

When you can’t run at run club, you bring your cute dog and walk🥹🐾

This is Corey and he moved to Baltimore city without telling any of us. Corey is cancelled. ❌

Fighting demons post-87° run

Watermelon for the win!🍉

Sweet angel!!!🤍🐾

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Celebrating our 2nd anniversary at the place we had our first date. My biggest supporter and favorite competitor 🫂 swipe for the day 1 photo

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The standard is excellence. USA, Lead The Way!🇺🇸

Part III of the @usalacrosse House Team from the Women’s National Tournament 🥍

Thank you all so much for inviting me and letting me highlight the squad!

#usa #usalacrosse #newyork

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Part II of the @usalacrosse House Team at the Women’s National Tournament 🇺🇸🥍

#newyork #usa #usalacrosse

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Built for the flag 🇺🇸🥍

One of three edits made for @usalacrosse House Team during the Women’s National Tournament last weekend in Rochester, NY

#usa #usalacrosse

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Youth Athletic Development Summer Sessions start June 22nd August

Training Schedule:
 • Monday, Tuesday, Wednesday — 6 PM • Tuesday & Thursday — 8 AM morning sessions
Morning sessions will run with a minimum of 6 athletes signed up.

We are currently building rosters and evaluating interest to determine if additional training times need to be added throughout the summer.

Class sizes will be limited to 16 athletes per session to maintain quality coaching and athlete development.

Summer Pricing: • 8 Sessions (1x/week) — $225 • 16 Sessions (2x/week) — $375 • 24 Sessions — $450

Second sibling discounts are available — please reach out for additional information.

If you’re ready to help improve your athlete’s strength, speed, mechanics, performance and most importantly CONFIDENCE this summer, please call or text to reserve your spot.

Spots will be limited.

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Youth Athletic Development 💥

Today’s session was a reminder that effective training doesn’t have to be complicated.

We started with a dynamic warm-up before moving into:
▪️ Isometric lunges (45s each leg)
▪️ Rear foot elevated split squats with an overhead plate hold (10 each leg)
▪️ Jump lunges
▪️ 7 x 3 high-power cleans
▪️ Upper body pressing + core work

Simple programming. Clear intent. High-quality movement.

With younger athletes, the goal isn’t to throw in as many exercises as possible — it’s to teach positions, control, coordination, balance, and power production the right way. Consistently mastering the basics builds the foundation for long-term athletic development and helps athletes move more efficiently and confidently both in training and in sport.

Quality over quantity always. 💪🏽

#flcathleticdevelopment #youthtraining #explorepage #strength

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New 6-week strength cycle starts now 💪

After the chaos of the Open, we’re getting back to the basics and rebuilding a strong foundation.

🏋️‍♂️ Mondays: Back squats + single leg/hinge work
💥 Tuesdays: Strict press + strict pull-ups
⚙️ Wednesdays: Optional deadlifts
🔥 Thursdays: Bench press + rows
⚡ Fridays: Power cleans + explosive work

Simple. Structured. Effective.

Dial in your form, stay consistent, and trust the process — strength is built one rep at a time.

#cfba #crossfit #strengthcycle #backtobasics #trusttheprocess

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That’s a wrap on the @crossfitgames ‘26 Open. Till next year 🦧 edit: I qualified for and participated in quarterfinals

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Youth Athletic Development – New 8 Week Cycle Begins March 9th! @crossfitbelair

This phase will focus on: ✅ Unilateral strength development ✅ Back squats ✅ Plyometrics ✅ Force production & speed training

Sessions will be held Monday, Tuesday, and Wednesday at 6:00 PM.

Our program is designed to help young athletes build strength, improve explosiveness, and enhance overall athletic performance in a structured and supportive environment.

All skill levels are welcome! Let’s build a better athlete!

Message, call, or text us for more details and to reserve your spot. Let’s get to work! 💪🏽

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Triple extension → high elbows → no notes.
Wednesday understood the assignment.

#crossfitbelair #crossfit #fitness #belairmd #harfordcounty

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Rebounding plyometrics = secret weapon for youth athletes 💥

Low-level jumps like pogo hops, mini-hurdles, and rhythm bounces build the foundation every young athlete needs:

⚡️ Faster acceleration
🏃‍♂️ Quicker first step
🦘 Higher vertical
🦵 Stronger tendons
🛡️ Better injury resilience
🧠 Improved coordination & body control

It trains the stretch-shortening cycle (aka springiness) — teaching athletes how to absorb force and explode back out efficiently.

The result?
✔️ Shorter ground contact time.
✔️ Better movement mechanics.
✔️ More durable, confident athletes.

Keep it low amplitude. Focus on rhythm + quality. Train it 1–3x/week.

Build the bounce early. The speed comes later. 🔥

#flcathleticdevelopment #plyo #youthtraining

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