Entries by Brian McKay

Throwdown Movement Standards

Chest to Bar Pull-ups The arms must be fully extended at the bottom.  At the top, the chest must clearly come into contact with the bar.  Athletes must begin the rep in the bottom position. Hang Snatch This movement begins with the athlete deadlifting the barbell and stopping at this position prior to snatching. The […]

Get Ready to Throw Down

You know that competitions are all about showing your fitness to a box full of screaming CrossFitters.  You also know any competitor can have a great performance or choke when the podium is on the line, but luck favors the prepared.  The workouts for this year’s Throwdown are going to test the more than 75 competitors […]

Yoga; for Mind, Spirit, and CrossFit

(Re-)Introducing Yoga to The Arsenal Family We are pleased to announce that Yoga classes will begin again on Tuesday, June 10th at 8pm, and each Tuesday after.  Our new instructor is Karynn Adamowicz from right here in Muncie! Karynn is a wife and a mother of two children, and in her 8 to 5 job […]

The Murph Challenge

Welcome to The Murph Challenge! Forged® is proud to introduce its NEW annual fundraiser, benefiting the LT Michael P. Murphy Memorial Scholarship Foundation. Formerly known as ‘Memorial Day Murph’, The Murph Challenge is an extended version of the Memorial Day tradition that so many supporters have been taking part in for the last several years. […]

Yoga & CrossFit, a Perfect Pair!

Need work in any of these areas? Injury Prevention. Increased Range of Motion. Proper Positioning. Yoga is your key for advancement. Yoga isn’t just for stretching, although flexibility is definitely increased during a regular practice. The base of a good yoga practice has strength flexibility and balance. Injuries and limitations of the body arise when […]

Announcing The Downtown Throwdown and Birthday Bash

The Arsenal presents its 1st anniversary competition, The Downtown Throwdown, on Saturday, June 21, 2014! Competition Details Where: Muncie CrossFit, 115 South Walnut Street, Muncie, IN, USA When: Saturday, June 21st, 2014 at 10:00 a.m. Cost: $50/athlete; $200/team The competition begins at 10:00 a.m. and features three (3) workouts and a final throwdown for the top 8 athletes and […]

2014 Arsenal Spring Challenge Workouts

The 2014 Arsenal Spring Challenge Workouts are listed below. Train and prepare for an exciting member-only mini-competition! WOD #1 5:00 AMRAP 15 Toes To Bar 10 Bar-Facing Burpees 5 Thrusters 95/65 WOD #2 6:00 AMRAP 30 American KB Swings 45/35 15 Hand Release Push-ups WOD #3 7:00 to complete 1K row for time. 5:00 Deadlift […]

Building Bones and CrossFit

In CrossFit, we build muscle, and we also build bone. Machines need strong bones. But machines are more than just engines or in the case of our athletes, more than just muscle.  In order for machines to pull and push, lift and press, they need structure and support. We don’t use machines. We build them. Of course, […]

Rx Smart Gear Jumpropeology Clinic

Rx Jump Ropes offers industry-leading clinics on teaching CrossFitters how to efficiently master double-unders as well as understand and work the basics of jump roping all together.  Jumpropeology is the world’s first fully encompassed jump rope workshop centered around functional fitness.  The information presented in Jumpropeology has proven highly effective from the beginner CrossFitter all […]