May 2011


Professional athlete John Stone, owner of CrossFit OWS, wishes he had found CrossFit earlier in his sports career. After playing college football for Wake Forest, he spent five seasons in the NFL, including three years with the Oakland Raiders. He is now a CrossFitter and gym owner in New Jersey. “If I Just Would Have […]

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Memorial Day

REMINDER: Open gym today, 6a-11:30a. Get in and work on some oly lifting, make up Mighty Murph if you missed it Saturday, or just hang out with the crew! Memorial Day is a United States federal holiday observed on the last Monday of May (May 30 in 2011). Formerly known as Decoration Day, it commemorates

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REMINDER: We will be CLOSED today, but will have open gym tomorrow (Memorial day) from 6a-11:30a. Get your Kids Involved in Something Different! Hoosier CrossFit Kids Classes now After School from 3:45-4:45pm on Mondays and Wednesdays! Visit or contact for more info! 100th anniversary of the Indianapolis 500. Russ Mitchell takes a look

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Mighty Murph

BIG thanks to all of guests for the 1st Annual Mighty Murph Challenge! Everyone worked hard to commemorate a fallen solider, Lt. Murphy (read more here), and help to raise money for the Heroes Campaign for the American Red Cross. Thank you to all of the volunteers and supporters who worked all day inbetween workouts

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Tomorrow is Mighty Murph! Get signed up HERE! Come on out and support a great cause by donating to the Heroes Campaign through the American Red Cross! We would like to thank all of our current donating sponsors of the event: T.I.S bookstores, Apple bees, Jimmy Johns, Optiks, Hoosier Gun Coat, Army National Guard, Sole

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Pain (if it’s not pathological) is the only way your body can tell you your mechanics need work. Too many times individuals don’t realize that MECHANICS are the key to long term longevity in life and in the CrossFit Gym. At HCF, this is our 1st goal, understanding movement and resolving pain issues, not making

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“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.” – Theodore Roosevelt Mobility: Row Prep WOD: Part 1: Box Jump 3-3-2-2-1 Incrementing height each round to a max height (Compare to Here and Here) Part 2: Row- Cover max distance in 10 min.

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“Ron Gutman: The hidden power of smiling“, TED Talks. Mobility: Hips and Front rack goodness WOD: Part 1: 5×3 Thruster incrementing up each rnd. 5 total, to a solid heavy set of 3. Part 2: From CFE: 5 Rounds 5 Clean to Thruster (65,95#) 15 Push ups w/release 10m Broad Jumps 10m walking lunge”back” 4:15pm

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Who’s to say that theory is best? And why should I accept the weak parts of myself? Why shouldn’t I want to make them stronger? If I can improve, why not flippin’ do so? No, From CrossFit Lisbeth We are 5 days out from Mighty Murph! Get over and get SIGNED UP today! Mobility: Snatch

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Teamwork is work performed by a team towards a common goal. Team WOD: From the 2011 regionals (scaled to 3 athletes rather than 4) For time: 20 Calorie row 30 Burpees 30 Dumbbell ground-to-overhead (45lb / 25lb) 30 Toes-to-bar 100 foot Overhead walking lunge (45lb plate / 25lb) 150 foot Sprint Teams of 3. All

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