2018-11-30

2018-11-30

Announcements don’t forget to come in the back when it’s coldHoliday Party Dec 9th 5:00 PM Katechis farm. Check FB for a sign up sheet, or tell a coach what you want to bring. The gym is providing the meat. CrossFit Montgomery – CF Every friday between now and the Open, look for either an […]

2018-11-29

2018-11-29

Announcements don’t forget to come in the back when it’s coldHoliday Party Dec 9th 5:00 PM Katechis farm. Check FB for a sign up sheet, or tell a coach what you want to bring. The gym is providing the meat. CrossFit Montgomery – CF View Public Whiteboard Warm-up 5:00 bike/row/ski combo then: 10 lunge with […]

2018-11-28

2018-11-28

Announcements don’t forget to come in the back when it’s coldHoliday Party Dec 9th 5:00 PM Katechis farm. Check FB for a sign up sheet, or tell a coach what you want to bring. The gym is providing the meat. CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Push Press (wave sets (6/4/2) starting […]

2018-11-27

2018-11-27

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run 3 rounds: 5 kip swings 5 scap pulls 10 hollow rocks 10 superman snaps pvc warm-up Skill 15:00 toes 2 bar skill work Metcon Metcon (Time) For time100 double unders 50 sit ups 25 push press (Rx: 75/55, Rx+ 95/65) 10 burpee box jump overs […]

2018-11-26

2018-11-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting Squat Snatch (3/3/3/3/3) 1.1.1 tempo 90 seconds between sets Metcon 7:00 AMRAP Metcon (AMRAP – Reps) increase reps by 2 each time-HSPU -C2B pullups score is total reps completed start with 2 HSPU and 2 C2B Finisher 3 rounds :30 sec cal row […]

2018-11-23

2018-11-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up 11:30: Turkey burnin’ (Time) The day after Thanksgiving is meant for leftovers, sleeping, and a little bit of shopping… First, you’ll have to run the store to make sure you’re in line early enough. Then, you’ll have to jump over and around other shoppers making sure you […]

2018-11-22

2018-11-22

CrossFit Montgomery – CF View Public Whiteboard WOD WOD today is to enjoy the day. If that means eating too much, then eat too much. If that means shopping, then go shopping. Check the IG for some ideas for some at home WODs you can do, and if you’re in town tomorrow, join us at […]

2018-11-21

2018-11-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up 6:00 bike/row/ski combo 2 rounds of cindy dumbbell shoulder stretch on bench barbell shoulder warm up Weightlifting Shoulder Press (wave sets 6/4/2) what? you thought wave sets were only for squats? psshhh 0:00 – 2:00: 6 reps 50% 2:00 – 4:00: 4 reps 55% 4:00 – 6:00: […]

2018-11-20

2018-11-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 10:00 Handstand work can do it against the wall, or try freestanding; if you can do freestanding, try handstand walks Underground Strength Metcon (Weight) 5 rounds-10 hip extensions -10 ghd sit ups (try to at least get to parrallel, go beyond if possible) -*50m farmers carry […]

2018-11-19

2018-11-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up 200m row 10 lunges with reach total 10 kb swings 5 kip swings 5 scap pulls 200m row 10 lunges with weight twist 10 kb swings 5 kip swings 5 scap pulls pvc warm up burgerner’s warm up, squat clean Weightlifting 5 sets of 3 squat cleans […]