Month: May 2014

2014-05-31

Post author By CrossFitMGM
Post date May 30, 2014

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! Sign up for our free class now. 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

2014-05-30

Post author By CrossFitMGM
Post date May 29, 2014

CrossFit WOD
EMOM – 8:00
– 3 Front Squat @ 20X1 w/ 65% of 1RM

EMOM – 12:00
– Odd: 2 TnG Squat Clean
– Even: 6 Toes to Bar

15-12-9 Reps For Time
– Thruster (115#/75#)
– Box Jump (24″/20″)

Tags Box Jump, Clean, Squat, Thruster, Toes to Bar

Workouts

2014-05-31

Post author By CrossFitMGM
Post date May 29, 2014

Main – CrossFit Group

CrossFit Workouts

2014-05-29

Post author By CrossFitMGM
Post date May 28, 2014

CrossFit WOD
Four Rounds w/ 2:00 Rest
– 3 Push Press @ 12X1

EMOM – 12:00
– Odd: 4 Clean & Jerks
– Even: 8 Ring Dips

AMRAP
– 3:00 Max Ring Rows
– 3:00 Max Double Unders

Tags Clean, Double Under, Jerk, Press, Ring Dip, Ring Row

CrossFit Workouts

2014-05-28

Post author By CrossFitMGM
Post date May 27, 2014

CrossFit WOD
AMRAP – 15:00 @ 80%
– 6 HR Pushups
– 6 Russian KB Swings
– 6 Lunges (each)
*This is a steady pace. No pain. Sustain.

Four Rounds w/ 3:00 Rest
– 400m Sprint

Tags KB Swing, Lunge, Pushup, Run

CrossFit Workouts

2014-05-27

Post author By CrossFitMGM
Post date May 26, 2014

CrossFit WOD
A. Four Rounds w/ 2:00 Rest
– 4 Back Squat @ 30X1
– 3.2.1 Weighted Pullups
*Rest :20 seconds between pullup reps.

B. Three Rounds w/ 2:00 Rest
– 1 CGBP @ 30X1
*Try to max out.

C. For Time:
15-12-9 Reps For Time:
– Wall Ball
– Pullup
– Burpee

Tags Bench, Burpee, Pullup, Squat, Wall Ball

Workouts

2014-05-26

Post author By CrossFitMGM
Post date May 25, 2014

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 26 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 26. All regularly scheduled classes are canceled Monday. The 4 p.m. class is the only class you can attend.

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

Workouts

2014-05-24

Post author By CrossFitMGM
Post date May 23, 2014

Congratulations to Kaleb and Whitney on getting married this weekend!

Join us at The Boneyard on Monday, May 26 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. All regularly scheduled classes are canceled that day. The 4 p.m. class is the only class you can attend.