2014-05-31

2014-05-31

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 […]

2014-05-30

2014-05-30

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″)

2014-05-29

2014-05-29

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

2014-05-28

2014-05-28

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

2014-05-27

2014-05-27

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

2014-05-26

2014-05-26

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 […]

2014-05-24

2014-05-24

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. […]

2014-05-23

2014-05-23

CrossFit WOD EMOM – 6:00 – 3 TnG Hang Squat Clean w/ 60% of 1RM EMOM – 12:00 – Odd: 4 TnG Power Cleans – Even: 6 Pullup 15-12-9-6 Reps For Time: – Toes to Bar – Power Clean (135#/95#)

2014-05-22

2014-05-22

CrossFit WOD Four Rounds: – 4 Clean Grip Deadlift – Max Ring Dips @ 20X1 Four Rounds: – 10 Hand Release Pushups – 10 Squat Thrusts – 10 Box Jumps Finisher: – 3:00 Accumulated Hollow Hold