August updates: Students, Dragons and WODs

There has been a great deal of work going on this summer on the part of your coaching team at The Arsenal and

Summer Dragon Fest!

This Saturday from 9 AM – 3 PM come and workout with a partner during our member only competition.  There will be no classes on Saturday for the competition, and as you’ve already seen in our last post, the workouts are all things you’ve had experience with as a member.  This is a REAL opportunity for you and your coaches to see where you stand with our foundation movements and in your progress as an athlete.  We still have room for a couple more teams and they can be male/male, female/female or female/male, so there should be nothing stopping you and your CrossFit bff from signing up.

Register Now

We could also use some help at 8:15 PM on Friday August 29th in getting the box set up for the comp, just show up ready to help.

BSU and Ivy Tech Student Semester and Month-to-Month Packages

We are now offering, for a limited time, student memberships for $125 month-to-month and $450 semester packages (equivalent to $100 per month).  You will need a valid student ID and proof of a full class load to qualify.  We are already over the expected number of new students signing up, so this opportunity will not gone on indefinitely.   Please share with any student who would enjoy becoming part of our amazing community of both Muncie resident athletes and students!

Ball State students can get an unlimited membership with a valid Ball State I.D.

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Monthly Membership


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Semester Membership

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Interested in volunteering for child watch in return for a membership to The Arsenal?

We are looking to increase our bench strength of child watch volunteers at The Arsenal for these time frames each week:

  • 8 AM – 9 AM Monday – Friday
  • 4 PM – 7 PM Monday – Friday
  • 9 AM Saturday

We are looking for anyone who we can confidently schedule into each week.  Reliable transportation and a dedicated regular time would be preferred.  If interested please fill out the form on this link and Erica will be in back in touch with additional requirements for the job.  Please email with interest.

WODs and Programming notes

Our Workouts of the Day are programming each week by your coaches after a lot of homework and a hard look at the work we have completed over the previous weeks.  You are competing and training with CrossFit, which is for GPP (General Physical Preparedness), so it is vital that we are getting enough reps/sets/duration of foundation movements and weightlifting while at the same time getting creative with new movements and exercises.

For example, during Fran (21-15-9 reps of thrusters and pull ups) this month, we had nearly 30 personal bests scored by our athletes.  Is that a surprise?  No.  Our programming is constantly hammering at front squats, push press, cleans, ring rows, dips, pull ups, rope climbs, back squats, sit ups, etc.  We are programming to build each athlete into a GPP machine.  Someone whose body is ready for anything, at anytime.  We are driven by empirical data in how we train our athletes, and how each of our athletes should be judging her/his progress.

If you have any questions about our programming and/or rationale please discuss with any coach on staff.

Closing Comment

Know yourself.  We are witnessing great feats by athletes of all ages and skill levels at The Arsenal, which is terrific!  However, we are also witnessing people making poor decisions with injuries or ‘soon to be’ injuries.  Your coaching staff provides feedback based on our experience and education on when each member should dial it back, LISTEN TO US.  Hurting yourself isn’t proving your toughness, it is precluding you from working out consistently at a high level and likely causing further damage to your body.  You are amazing.  Period.  Your teammates and your coaches do not question your toughness or your will.  The question we have for you is if you have the self-awareness, humility and IQ to know when your body is telling you to stop.

This ‘stop’ may only be for a few days, but for some may be a week or a month.  If we are looking at a longer duration of rest/recoup/recovery, then we will work with you to ensure the your membership is extended those number of days.  Our goal is straightforward, and it is about taking care of the whole you.  If you cannot stay healthy, then you cannot workout.  If a coach goes as far to recommend you see a doctor for a nagging injury, LISTEN.  We always work within our level of competence when prescribing exercise, nutrition and mobility.  We will tell you when we simply don’t know, and you need to see your doctor.

Your team of coaches is proud of you, and wants to be part of your journey that involves both working hard and making responsible long term decisions with your health.  CrossFit is for nearly everyone, if (and only if) you know yourself and demonstrate decision making that keeps you healthy.  CrossFit crimes are committed in most cases by those operating outside of her/his mental/physical competence for a workout or those trying to ‘power through’ an injury.

It remains an honor to work, sweat and play with each of you.  Looking forward to an amazing September!

Summer Dragon Fest - Arsenal Only Team Competition

Introducing Summer Dragon Fest

Summer is almost over, and The Arsenal will be holding its third mini-competition of the year!  Here are the workouts:

Workout I
Clean/Front Squat Ladder
Each partner performs a clean + 3 front squats
Athletes must progress in order of 45/65/95/115/135/155/185/205/225/245/275/295/305

Workout II
800m weight vest (15#) relay run (each partner completes 400m)
150 Wallballs 20/14#
150 RKB Swings 45/35#
800m weight vest relay run

Workout III

4 Rounds: 18 min. Time Cap

21 Deadlifts 115/85

15 Cleans

9 S2OH

– 5 Burpee penalty for every dropped bar

Only 1 partner may work at a time. Non-working partner must perform static hold of the given movement that the working partner is performing. Athletes may use 2 bars.

There will be a final, top 4 teams progress.  REGISTER NOW

Summer Dragon Fest - Arsenal Only Team Competition

Welcome to Summer Dragon Fest! Feed the beast!

Form a duo and compete with other teams of two to claim victory! The following team brackets are available:

  • 2 males
  • 2 females
  • Co-ed

The cost is $10 per person ($20 per team), and the winners (1 team from each bracket) will win free entry to all 2014 competitions at The Arsenal, t-shirt, and two cans of Kill Cliff!

Registration begins Monday, August 11, and is limited to 12 teams in each bracket. This is a members-only competition but all are welcome to attend and cheer on their favorite Arsenal Competitors!

You MUST register by Friday, August 29 to compete.

Both team members must be a member and 17 or older to participate.


Downtown Throwdown

Throwdown Timeline

Here is the timeline of events for the Downtown Throwdown on Saturday, June 21st.  Please note that all times listed are subject to change without notice.

Downtown Throwdown

9 a.m. – Registration Opens

9:45 a.m. – Registration Closes

10 a.m. Opening Announcement

10:15 a.m. Head Judge’s Briefing; All athletes must attend this briefing.

10:30 a.m. Individual Workout 1 Begins

  • Heat 1 – 10:30 a.m.
  • Heat 2 – 10:40 a.m.
  • Heat 3 – 10:50 a.m.
  • Heat 4 – 11:00 a.m.

11:30 a.m. Team Workout 1 Begins

  • Heat 1 – 11:30 a.m.
  • Heat 2 – 11:45 a.m.
  • Heat 3 – 12:00 p.m.
  • Heat 4 – 12:15 p.m.

12:45 p.m. Individual Workout 2 Begins

  • Heat 1 – 12:45 p.m.
  • Heat 2 – 1 p.m.
  • Heat 3 – 1:15 p.m.
  • Heat 4 – 1:30 p.m.

2 p.m. Team Workout 2 Begins

  • Heat 1 – 2 p.m.
  • Heat 2 – 2:15 p.m.
  • Heat 3 – 2:30 p.m.
  • Heat 4 – 2:45 p.m.

3:15 p.m. Individual Workout 3 Begins

  • Heat 1 – 3:15 p.m.
  • Heat 2 – 3:25 p.m.
  • Heat 3 – 3:35 p.m.
  • Heat 4 – 3:45 p.m.

4:10 p.m. Team Workout 3 (FINAL) Begins, all teams will compete in the final.

  • Heat 1 – 4:10 p.m.
  • Heat 2 – 4:30 p.m.

5 p.m. Individual Workout 4 (FINAL) Begins, top 6 females and top 24 males compete in the final.

  • Heat 1 – 5 p.m.
  • Heat 2 – 5:20 p.m.

6 – 6:30 p.m. Podium Announcements

After party will be announced soon!

Downtown Throwdown

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 athlete may not lower the bar past the knees after deadlifting the weight. The barbell must be received in the overhead squat position and squatting the bar after receiving it is not required. Only the feet may touch the ground during the lift and the athlete may not step out of the lifting area at any time during the lift.

Full Squat Clean

In this movement, the barbell goes from the ground to the front rack position with the athlete passing through a full squat position while the barbell is racked on the shoulders.  The full squat position is achieved when the crease of the hips passes below the top of the knees. The lift is completed when the athlete comes to a,standing position with knees and hips fully extended with the barbell in the front rack position.  Only the feet may touch the ground during the lift and the athlete may not step out of the lifting area at any time during the lift.


In this movement, the barbell goes from the ground to the overhead position. The lift is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders. Squatting the bar after it is received is not required. Only the feet may touch the ground during the lift and the athlete may not step out of the lifting area at any time during the lift.

The Jerk

Each rep begins with the barbell being taken out of the rack in the front rack position and finishes with the weight fully locked out overhead and over the middle of the body.  A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

Overhead Squat

Each rep begins with the barbell being taken out of the rack in the back rack position and finishes with the weight fully locked out overhead and over the middle of the body. From the back rack position the bar will be pressed overhead and proceed to squat until the crease of the hip passes below the top of the knee. The lift is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders.

Clean and Jerk

In this movement, the barbell goes from the ground to the front rack position then to the overhead position and is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders. It is not necessary to pass through a full squat.


This exercise will be done for calories or distance and the athlete may not leave the rower until the required number of calories or distance has been achieved.


This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Pull Up

This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met.  The arms must be fully extended at the bottom.  At the top, the chin must break the horizontal plane of the bar. Sets of repetitions must begin in the dead hang position, jumping into the first rep is not permitted.

Double Under

This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

American Kettlebell Swings

The American Kettlebell Swing begins with the kettlebell below the waist with the elbows locked out and forearms in contact with the body.  The kettlebell is brought to an overhead standing position with the knees, hips and elbows locked out with the shoulders fully flexed  bringing the kettlebell over the center of the body.  Finish the rep by bringing the kettlebell back to the starting position.


In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Wall Ball

In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.  The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

Box Jump

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.  You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.  Only the bottoms of your feet may touch the top of the box and using your hands to assist your accent by placing them on any part of your body below your navel is a no rep.

Rope Climb

The rope climb begins with both feet on the ground and athletes must ascend the rope to touch the chain above the rope.  For males, the use of your legs to assist you while you climb the rope is a no rep.  The repetition ends when the athlete returns to the bottom of the rope and both feet are in contact with the ground.

Burpee Box Over

The burpee box over begins with a burpee, then the athlete traverses their box and begins the next repetition.  The burpee begins by dropping to the ground with the chest and thighs in contact with the ground at the same time.  The athlete will then rise back to the standing position and traverse their box by stepping up, jumping up, or jumping over the box.  Standing up on top of the box is not required but only the bottoms of the feet are allowed to touch the top of the box and the athlete’s entire body must pass over the top of the box.

Handstand Pushup

The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed on top of 45# plates and all fingers on top of the plate. The plates and the AbMat between must remain in contact with the wall and the plates must remain in contact with the AbMat. At the bottom of each rep, the head touches the AbMat. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the plates. Kipping is allowed.

Downtown Throwdown

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 we are already expecting to the limit of their experience and the height of their performance!  There are both individual and team workouts and they will alternate throughout the day.

Downtown Throwdown

Individual Workout #1 – Hang Snatch

Competitors will have 7:00 to complete a max reps set of chest-to-bar pull ups in no more than 2 attempts. They will establish a 1RM hang snatch in the remaining time after their pull ups are completed.  Competitors will receive 2 separate scores and rankings for the chest-to-bar pullups and 1RM hang snatch.

Team Workout #1 – The Throwdown Total

Each team has 12:00 to establish a one-repetition maximum (1RM) lift in four separate lifts:

  • Full Squat Clean
  • Snatch
  • Jerk
  • Overhead Squat

Each teammate will max in only one of the lifts, but first teammates must fireman carry each other for 250 feet.  Male teammates carry each other and female teammates carry each other 250 feet each!  The timer starts ticking when teams are started for the fireman’s carry, and the score is the combined total weight of the 4 lifts.

Individual Workout #2 – Assembling Grace

A bar and two 45/25# plates will begin outside the competitors’ lifting area.  Competitors will have 10:00 to complete this workout.

Competitors start with a 15-calorie row, then bring their barbell into their lifting area.  Then they will complete another 15-calorie row before placing the first of the two plates next to the barbell.

After completing a final 15-calorie row the competitor will grab the second plate and assemble their 135/95# barbell, then perform 30 clean & jerks.

Team Workout #2 – Team Fran

Each team will have 10:00 to complete 200 thrusters and 200 pull ups.  Teammates will work in 2 pairs, men and women.

Men will perform their thrusters with a 95# barbell, and while switching between thrusters and pull ups the barbell must not touch the ground or every member of the team receives a 5 burpee penalty.

Women will perform thrusters with a 65# barbell, and the same rule concerning the 5 burpee penalty applies.

Teammates are ultimately responsible for ensuring their repetitions are complete and when all 4 teammates are on the finishing mat time will stop, and the judges will verify the reps are complete.  If the team fails to complete all 400 reps, they will receive a score totaling the number of reps completed.

Individual Workout #3 – ‘Murica

A 7:00 slugfest!  Competitors will complete as many rounds and reps a possible of the following:

  • 30 double-unders
  • 20 ‘Murican kettelbell swings weighing 45/35#
  • 10 toes-to-bar.


Team Workout #3 – The Mill

For 15:00, teams will accumulate as many reps as possible of all exercises.  Teammates will each begin performing a different exercise, then rotate among them in an order we will release at the Throwdown (a gotcha moment!).

The exercises are:

  • wall balls (20/16# to a 10′ target)
  • box jumps to a 24″/20″ box
  • double-unders
  • 250m row + one 14′ rope climb (legless for men)

Teammates will rotate each time the rowing teammate completes his or her rope climb and returns to the ground.

Individual Workout #4 – Throw Down Chipper

Complete all of the repetitions as fast as possible:

  • 20 burpee box-overs 24″/20″
  • 15 overhead squats at 95/65#
  • 30 handstand push ups
  • 15 overhead squats at 95/65#
  • 20 burpee box-overs 24″/20″

This workout has a 15:00 time cap.

The Points

Competitors and teams will be ranked based on their performance for each workout.  The final score for you or your team is equal to the sum of your workout rankings.  The competitor and team with the lowest final score will take first place in the Downtown Throwdown!

The Prizes

Everyone on the podium will receive outfittings from Reebok and discounts on Reebok merchandise, gift cards and discounts from LatitudeGearRx and Amazing Joe’s. The higher on the podium you place, the bigger the prize!

Download our event information packet to find out more about the Downtown Throwdown and Muncie.

Are you ready to throw down?

Announcing The Downtown Throwdown and Birthday Bash

The Arsenal presents its 1st anniversary competition, The Downtown Throwdown, on Saturday, June 21, 2014!

Downtown Throwdown

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 top 5 teams!

Individual competitors are separated into male and female divisions. Four person teams must include 2 males and 2 females. Team competition is 2 qualifier WODs and a final.

There will be a scaled option for all athletes with a modified point scale. There are 60 individual and 15 team spots, so sign up and Throw Down!

Hurry and register! The deadline for registration is Saturday, June 14, at 12 noon.

Birthday Bash

We are celebrating our first birthday all day. The celebration includes a hog roast, the Downtown Farm Stand, Artie’s Paleo on the Go, and a bounce house obstacle course. This event is indoor/outdoor (weather permitting) and will feature some pretty rad prizes for the top finishers.

You can invite your friends and RSVP on Facebook after you register.

Athletes Performing

The CrossFit Games Open is Missing YOU

The CrossFit Games Open 2014 is missing something in Muncie…YOU!

Athletes Performing

If you haven’t heard it from us, your coaches, or all of your CrossFit Facebook friends, here is what you will be signing up for:

  • Global competition of athletes of all ages, skill level and sizes over 190,000 signed up at this point
  • $20 fee goes directly to CrossFit Games, not The Arsenal
  • We are a CrossFit Affiliate that sponsors the games, the only one in Muncie
  • You can show your support for your local box by participating
  • There will be 5 workouts, 14.1-14.5 that are released on Thursday night and need to be completed and scores submitted at some point before Monday at 8 p.m. Eastern.
  • All workouts can be done at The Arsenal, and we have 11 judges to help get your score
  • All workouts can be done by any athlete at The Arsenal
  • We have a live online leaderboard just for Open participants on The Arsenal website to cheer for each other

The fact is, YOU are The Arsenal and Muncie CrossFit! This team and group of coaches believes in you and the work you’ve put into training. There are very few excuses for not punching a ticket to compete in the most unique and large community competition ever. If you have any questions or hesitation please call me at 765-215-1704, or visit us at The Arsenal and talk to one of your coaches.

Register for The Open

Please consider signing up and joining us in this global celebration of fitness, family and competition.

Well, This Might be a Little Embarrassing

I’m the head coach at The Arsenal and a former pro and semi-pro athlete, I just ended a high-speed military career and opened with BJ less than a year ago.  You might think, “This guy has it together, or at least he should…”  Admittedly I am still learning the biz and all the fun little surprises that come along with opening my first business, but at least I should have the time and ability to train like a boss!  The CrossFit Open should be just another day of training, right?  Well…..

The Embarrassing Part

I’m nervous and a little scared about the upcoming Open.  I have been dealing with the aftermath of a fairly severe injury to my sacrum a few years ago.  I have re-injured myself twice and each time it is a long road to recovery.  The most recent re-injury was about 2 months ago or a little more and I have been in and out of training for the past 2 years.  So, at this point I’m about as strong as I was in junior high and have the cardiovascular fitness of a typical bus driver.  And now, the Open…

I Choose to do it Anyway…

I decided to do the Open this year, not because I feel obligated as a coach or owner of the box, but because the Open means something.  It is my shot to see where I stack up in the world of the fittest on Earth, and in my own region and community.  I’m doing it because I need motivation to improve in the next year and because I want to be a part of something bigger than myself, even if I don’t win.  I won’t make it to Regionals but I will make it through the Open, not because it’s easy, because I choose to participate no matter how embarrassing it may be or where I end up on the leader-board.  In the end, after the Open has come and gone, I will sit with the rest of you who made the choice to join me and talk about the pains, the struggles and the victories we experienced together.

It’s Your Choice

I choose to do the Open, and I can’t wait to see you there!  Wondering why you should compete?  Read This!

To register, visit:

Sign up, Bro!

Why are you signing up for The Open? Why are you not? Let’s talk about this.

The Arsenal Open Assessment & Tailored Programming Suite

2014 is a year of investment in the level of coaching and programming for our members at The Arsenal and  As part of that investment Coach John, Adam and BJ invested two days at the OPT Athlete Camp to build our suite of elite programming for all level of athlete at our box.  The results will be realized by all of our members at our daily workouts (WoDs) in general.  The bigger news is that  we will have a new level of tailored programming that is assessment/data based as well as affordable to our members.  Listen below to what this Arsenal Open Assessment and Tailored Programming suite and learn if it is for you:

Buy the Assessment battery and 8 weeks of Tailored Programming:  $120

Buy the Assessment only:  $20

Per our conversation above, the 2 day assessment battery is $20 and will provide each athlete actionable data on her/his abilities in critical areas of overall fitness.  8 weeks of programming will be tailored from that data as well as coaching throughout that period for $100.  For those members considering personal training/private coaching, this option will give you that next step in coaching/assessment that we are unable to deliver within a 1 hour daily WOD.  Personal training and private coaching can run $60 per session upwards of $700 per month, and for The Arsenal members we are offering this suite to bring the results we know will come for a manageable investment.

There will be limited space due to the more time intensive work provided by your coaches, so act quickly.  The first day of Assessment is Monday January 20th and can be registered for via our schedule.  You’ll see two opportunities throughout the day to make this happen:

Register for Monday January 20th Assessments.  The available times are 6 AM, 2 PM and 6 PM.  If you cannot make any of those sessions, please reach out to us via “CONTACT” and include “assessment” in your note to us, and we will schedule you separately.

Below are two documents that provide further background on the assessment and tailored programming suite.

2014 CrossFit Open Training Overview (1)

2014 CrossFit Open Training Assessment Breakdown

We are thrilled about this evolution in our programming, and are eager to welcome our first team through this 8 week cycle leading you through the 2014 CrossFit Open!  If you have any questions please reach out to us via “CONTACT” or in person at The Arsenal.

The CrossFit Games Open at The Arsenal — Why should I do this?

Before we (John and BJ) give you some solid rationale for why YOU (Mom, athlete, dad, son, grandma, grandpa, new, old, etc.) should compete in the CrossFit Games Open, please watch the short video below:

1. YOU earned the right to compete!

That’s right.  Even if you are in week one of your CrossFit training life, you deserve this because you’ve made a commitment to yourself.  You are a part of a global community, and this is the annual event that celebrates that reality.  This event connects you to virtually every CrossFitter around the world, and enables an even greater level of community than you experience in our  box day to day.

2.  True benchmarks of your progress

If this is your first go around at The CrossFit Games Open, then you’re going see that each of the 5 workouts released will be rigidly scored by one of the coaches at your affiliate (in your case, Muncie CrossFit).  This will be a clean, effective and true evaluation of where you are at right now with your fitness and the quality of your movements.

3.  It is for EVERYONE, even non-members of The Arsenal

We are going to invite every person who signs up for the CrossFit Games Open, to come in and get their official workout judged here at The Arsenal.  We will host 5 dedicated sessions for non-Arsenal members throughout the 5 weeks of the open.  This is a big deal because anyone who completes their workout at an affiliate does not have to submit video evidence of their score.  Otherwise, the athlete will need to take a strictly enforced video to submit as proof of their score.  If you are elite already, and are likely going to make it to the Central East CrossFit Games Regional, then you will need video evidence of each workout regardless.  However, that will be a reality for only a handful of athletes in Delaware County.

Here’s what you’ll need to do:

1. Learn more about the CrossFit Games on the official CrossFit Games website here.

2. Ask a staff member about specialized assessment and training for the 2014 CrossFit Open.

Schedule yourself for Open Workout 14.1 via this link. We will open our doors to the public on Friday, February 28th at 10am for 14.1.  Members can sign up for many more available times via our calendar!

We will be hosting a CrossFit Games Open fireside chat at The Arsenal on 1.15.2014 at 8:15 PM to answer questions and to allow everyone to sign up for the open that night.  It happens to be the first day you are able to sign up, why not celebrate it and do it together!  This will also be the time and place to ask any questions or voice any concerns you may have about competing in the open or how we will conduct open workouts at The Arsenal.

This is a BIG DEAL for anyone in the CrossFit community, and we are so excited to be an affiliated host site for such a fun, challenging and global demonstration of the sport of fitness.  See you all on the 15th!