Monday, January 30, 2012

What a WOD!

What a WOD! 3 rounds: 12 clean and jerks, 20 knees to elbows, 400 meter run.  Everyone did great and was feeling it tonight!
Remember, if you don't CrossFit don't be scared! Everyone can do this with modification and scaling. We have clients from ages 12-65 and you would fit right in. All that is required is a positive, "I can!" attitude.

Saturday, January 28, 2012

What's your goal?

Don't forget to have your goal up by the end of the week. Goal day will be April 30th!

Thursday, January 26, 2012

Pre-running the St. Jude WOD

Tonight everyone did the St. Jude WOD that we will be doing on Feb. 4th at CrossFit Old School in Bowling Green. Everyone did awesome! It was great seeing some of you utilizing that j-hook on the rope climbs!

Thursday, January 19, 2012

Amazing Grace!

WOD: Grace: 30 clean and jerk (135/95) No one did it in 59 seconds, but Ryan blazed through it at 5:35 RX!

Wednesday, January 18, 2012

Welcome New Visitors and Clients!

Thank you Murray for welcoming CrossFit and welcome to all our new visitors and members! Another great night with "Cindy". AMRAP 20 minutes: 5 pull ups, 10 push ups, 15 squats.  Way to go Channing for getting 20 rounds+ !
How is everyone doing on the sit up challenge? The month is halfway over so everyone should be feeling it. If regular sit-ups are not challenging enough, do some oblique sit-ups or do some on the GHD.

Tuesday, January 17, 2012

OHS, Manmakers and Planks, Oh My!

If you missed tonight, you missed a fun night! WOD: 5 rounds: 5 OHS (95/65) (-1 rep each round), 1 manmaker (35/20) (+1 rep each round). But, that wasn't the fun part.....the fun part was the finisher. Max plank time! One shot to hold plank as long as you can. AJ astounded everyone by holding for 6:15! Wow!

Monday, January 16, 2012

January 16, 2012

Wow! Thanks to Matt for manning the box while we were gone to Memphis for Angie's sister's wedding! And thanks to our clients for working just as hard as they would have had we been there. Tonight's WOD was "Filthy Fifty". 50 each of box jumps, jumping pull ups, dumbbell swings, walking lunges, KTE, push press, hip extensions, wall balls, burpees and double unders. OW! A killer start to the week!

Wednesday, January 11, 2012

Heavy Lifting!

WOD:  3 x 10 push press, 1 minute rest between sets.

Some heavy lifting today to improve out strength!

Tuesday, January 10, 2012

January 10, 2012

WOD: 3 rounds: 50 weighted lunges (35/20), 10 burpees, 50 twisting sit ups, 200 meter run.

Monday, January 9, 2012

Here we go!

Great night! Teaching kipping pull ups and then doing ladder pull ups for the WOD. With a continuously running clock, do one pull up the first minute, two the second minute, three the third, etc. until failure. Everyone either kipped or did jumping kipps to practice form. Best time of the night was 18 minutes earned by Ironman Matt.

Shirts will be ordered on Friday so get yours in soon!

Congratulations to Tammy for winning the Facebook Challenge! Tammy won a free month of CrossFit by getting the most votes on Facebook. Kudos to Aly for a strong second place finish. Also congratulations to Alex Stephens! He like our page during the contest and was drawn to win a free month too!

Tuesday, January 3, 2012

January 3, 2012

WOD: AMRAP: 15 minutes, 5 Wall ball (20/14), 5 push ups, 5 DB swings (55/35), 5 Toes-To-Bar.

Make sure you swing over to our facebook page and "like" us!

Monday, January 2, 2012


WOD: Fran 21-15-9 thrusters and pull-ups.
Great job tonight! Fran will be back in about three months and she'll be looking for gains!

Congratulations to Connie, Keith and Ryan for meeting their goals Saturday and to all the CF Murray athletes for reaching theirs!