Month: August 2013

2013-08-31

Post author By CrossFitMGM
Post date August 30, 2013

Daily Motivation (Weekend Edition): “It’s called a workout because it requires effort. Without the work, it’s simply an ‘easyout.'”

LABOR DAY SCHEDULE: We will have the 11:15 a.m. and 5 p.m. classes only on Monday (Sept. 2). All other classes are cancelled. We will resume regular hours on Tuesday. We hope you have a safe and fun Labor Day Weekend!

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 a.m.
Fundraiser WOD
Join us for the Hotshots 19 WOD honoring the 19 firefighters who lost their lives fighting a fire on June 30, 2013 in Arizona. You can make a donation at https://hotshots19.crossfit.com. 100% of the donations will be distributed to the families!

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 $15 ($12 for military) drop-in fee to WOD. Your drop-in fee for this workout will be donated to the fundraiser.

“Hotshots 19”

Six rounds for time of:
– 30 Squats
– 135 pound Power clean, 19 reps
– 7 Strict Pull-ups
– Run 400 meters

*As usual, we will scale and modify the workout for everyone who participates.

CrossFit Workouts

2013-08-30

Post author By CrossFitMGM
Post date August 29, 2013

Daily Motivation: “I may not be there yet, but I’m closer than I was yesterday.” -Jose N. Harris

CrossFit WOD
Deadlift
– 1RM in 15:00

Power Clean
– 1RM in 20:00

Tags Clean, Deadlift

CrossFit Workouts

2013-08-29

Post author By CrossFitMGM
Post date August 28, 2013

Daily Motivation: “If you have never failed. You have never lived.”

CrossFit WOD
For Time:
– 8k Run

-or-
“Cindy”
AMRAP – 20:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats

Tags Cindy, Pullup, Pushup, Run, Squat

CrossFit Workouts

2013-08-28

Post author By CrossFitMGM
Post date August 27, 2013

Daily Motivation: “Find your strong.”

CrossFit WOD
Press
– 1RM in 15:00
*Take adequate rest between lifts.

For Time:
– 2k Row

Tags Press, Rower

CrossFit Workouts

2013-08-27

Post author By CrossFitMGM
Post date August 26, 2013

Daily Motivation: “Easy will no longer suffice.” -Mark Rippetoe

CrossFit WOD
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups

-or-

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

Tags Fran, Helen, KB Swing, Pullup, Run, Thruster

CrossFit Workouts

2013-08-26

Post author By CrossFitMGM
Post date August 25, 2013

Daily Motivation: “A year from now you will wish you had started TODAY.” -Karen Lamb

CrossFit WOD
Back Squat
– 1RM in 20:00
*Take enough time between lifts to fully recover. Especially as you reach your max.

Finisher
For Time:
– 100 Burpees

Tags Burpee, Squat

Workouts

2013-08-24

Post author By CrossFitMGM
Post date August 23, 2013

Daily Motivation (Weekend Edition): “Those who do not find time for exercise will have to find time for illness.” -Edward Stanley, 15th Earl of Derby

Good luck to Amy and Tom competing at Rumble By The River, Chris and Kyle racing in the Virginia Spartan Race, and everyone participating in the Montgomery Dragon Boat Race and Festival this weekend!

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.