Month: May 2013

Categories
Workouts

2013-06-01

Daily Motivation (Weekend Edition): “One of the greatest moments in life is realizing that two weeks ago your body couldn’t do what it just did.”

9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.

10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.

Categories
Workouts

2013-05-31

Daily Motivation: “When life knocks you down… do a burpee!”

CrossFit WOD

Fran
21-15-9 Reps For Time:
– Thrusters (95#/65#)
– Pullups

Categories
CrossFit Workouts

2013-05-30

Daily Motivation: “We cannot do everything at once, but we can do SOMETHING at once.” – Calvin Coolidge

CrossFit WOD
EMOM 20:00:
– Even: 1 Snatch Balance (115#/75#)
– Odd: 6 Ring Dips @ 30X1

Categories
CrossFit Workouts

2013-05-29

Daily Motivation: “Tomorrow is never promised. Make every day count.”

CrossFit WOD

Six Rounds @ 85% w/ 1:30 Rest:
– 400m Run

5:00 Rest

Six Rounds @ 85% w/ 1:30 Rest:
– 400m Row

Categories
CrossFit Workouts

2013-05-28

Daily Motivation: “Fitness happens at every size.”

CrossFit WOD

Five Rounds w/ 3:00 Rest:
– 8 Back Squat @ 31X1
– Max Strict Pullups
– 40 Double Unders

Four Rounds:
– 10 Weighted Step Ups
– 10 Weighted Situps

Categories
Community Events Workouts

2013-05-25 & 27

Daily Motivation (Weekend Edition): “If you don’t go after what you want, you’ll never have it. If you don’t ask, the answer is always ‘no.’ If you don’t step forward, you’re always in the same place.” – Nora Roberts

SATURDAY, MAY 25
9:00 ~ 10:00 a.m. – Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.

10:00 ~ 11:00 a.m. – Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.

MONDAY, MAY 27
4:00 p.m. ONLY

Memorial Day is a day of remembrance and reconciliation. Many observe this day by visiting cemeteries and memorials and spending time with family and friends. Join us at The Boneyard on Monday, May 27 at 4 p.m. to spend time with us and a hero – Lt. Michael “Murph” Murphy – to honor our fallen military members. Learn more about Memorial Day Murph and register if you wish at www.mdmfundraiser.com.

Note: We will have an altered schedule on Monday, May 27. All regularly scheduled classes are cancelled Monday. The 4 p.m. class is the only class you can attend.

We hope you have a safe and fun Memorial Day Weekend!

Categories
Workouts

2013-05-24

Daily Motivation: “Don’t talk about it. Be about it.”

CrossFit WOD
AMRAP – 20:00
– 10 OH Squats (95#/65#)
– 10 Box Jumps
– 30 Double Unders

Categories
Workouts

2013-05-23

Daily Motivation: “Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths instead of your weaknesses, on your powers instead of your problems.” – Paul J. Meyer

CrossFit WOD

EMOM – 10:00
– 1 Power Snatch + 3 OH Squats

EMOM – 10:00
– 3 Snatch Grip Deadlifts

Categories
Workouts

2013-05-22

Daily Motivation: “Don’t let yesterday use up too much of today.” – Will Rogers

CrossFit WOD

Four Rounds @ 85%
A1. Work – 2:00 w/ 2:00 Rest
* 15 KB Swing Buy In
– Double Unders

A2. Work – 2:00 w/ 2:00 Rest
* 15 Wall Ball Buy In
– 5 Pushups
– 10 Air Squats

Note: Do A1 for two minutes, rest for two minutes, then do A2 for two minutes, and rest for 2:00 minutes. Repeat this sequence four times.

Categories
Workouts

2013-05-21

Daily Motivation: “Believe that you can meet your goals, work to achieve them … but when it’s all said and done did you do everything you could to get there? That’s the question.” – Chris Spealler, five-time CrossFit Games competitor

CrossFit WOD

For Time:
– 800m Row

EMOM – 10:00
– 3 Hang Power Cleans

For Time:
– 800m Run