Month: December 2013

2014-01-01

Post author By CrossFitMGM
Post date December 31, 2013

Join us on New Year’s Day at 5 or 6 p.m. for the first workout of 2014! We will resume regular hours on Thursday. Happy New Year! A big thanks to all of our members and visitors for a memorable 2013. We wish you the best of good health in 2014!

Word of the Month
in·teg·ri·ty noun \in-ˈte-grə-tē\
– the quality of being honest and fair
– the state of being complete or whole

CrossFit WOD
For Time:
– 60 Pullups
– 1 Clean and Jerk (185#/125#)
– 60 Pushups
– 1 Clean and Jerk (185#/125#)
– 60 Situps
– 1 Clean and Jerk (185#/125#)
– 60 Air Squats
– 1 Clean and Jerk (185#/125#)
– 60 Burpees
– 1 Clean and Jerk (185#/125#)
– 60 Double Unders

*Note: 365 Reps. Welcome to a new year! 🙂

Tags Burpee, Clean, Double Under, Jerk, Pullup, Pushup, Situp, Squat

Workouts

2013-12-31

Post author By CrossFitMGM
Post date December 30, 2013

Daily Motivation: “In the end, it’s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don’t win, how can you lose?” -Jesse Owens

CrossFit WOD
Five Rounds For Time:
– 20 KB Swings (24kg/16kg)
– 10 Box Jumps (24″/20″)
– 3 Muscle Ups

Tags Box Jump, Deadlift, KB Swing, Muscle Up, Press

CrossFit Workouts

2013-12-30

Daily Motivation: “You miss 100 percent of the shots you don’t take.” -Wayne Gretzky

CrossFit WOD
Tabata
– Burpees

Four Rounds:
– 1 Press
– 2 Push Presses
– 3 Front Squats
– 2:00 Rest
*Note: Same weight for all movements, add weight between rounds.

Death By Wall Ball

Tags Burpee, Press, Squat, Wall Ball

Workouts

2013-12-28

Post author By CrossFitMGM
Post date December 27, 2013

Daily Motivation (Weekend Edition): “Exercise is a reward, not a punishment for eating.”

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 $15 ($12 for military) drop-in fee to WOD.

CrossFit Workouts

2013-12-27

Post author By CrossFitMGM
Post date December 26, 2013

Daily Motivation: “Treat a person as he is, and he will remain as he is. Treat him as he could be, and he will become what he should be.” -Jimmy Johnson

CrossFit WOD
EMOM – 20:00
– Odd: 1.1.1 Snatch
– Even: 4 Pushups, 4 Burpees, 8 Air Squats

Tags Burpee, Pushup, Snatch, Squat

CrossFit Workouts

2013-12-26

Post author By CrossFitMGM
Post date December 25, 2013

Daily Motivation: “There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in-between.” -Pat Riley

CrossFit WOD
Skill – 15:00
– Muscle Ups

21-15-9 For Time
– Thruster (95#/65#)
– Toes to Bar

Tags Muscle Up, Thruster, Toes to Bar

CrossFit Workouts

2013-12-23

Post author By CrossFitMGM
Post date December 22, 2013

Daily Motivation: “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” -Michael Jordan

CrossFit WOD
1RM – 20:00
– Clean

For Time:
– 2k Row

Tags Clean, Rower

Workouts

2013-12-21

Post author By CrossFitMGM
Post date December 20, 2013

Daily Motivation (Weekend Edition): “We should all start to live before we get too old. Fear is stupid. So are regrets.” -Marilyn Monroe

Twelve Days of Christmas WOD:
1st Day – 1 Handstand Pushup
2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)
3rd Day – 3 Burpees
4th Day – 4 Box Jumps (24″)
5th Day – 5 Pullups
6th Day – 6 Air Squats
7th Day – 7 KB Swings (24kg/16kg)
8th Day – 8 Situps
9th Day – 9 Pushups
10th Day – 10 Wall Balls (20#/14#)
11th Day – 11 Walking Lunges
12th Day – 12 100M Rows

You will perform the movements like the song, “Twelve Days of Christmas”….1 handstand pushup; 2 thrusters, 1 handstand pushup; 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…

CrossFit Workouts