2018-12-31

2018-12-31

Announcements Class Schedule Monday, Dec 31st – 11:30am only Tuesday, Jan 1st – 4:30pm only CrossFit Montgomery – CF View Public Whiteboard Warm-up kens choice Weightlifting 18:00 to find a heavy 2 Deadlift (2/2/2/2/2) Finisher Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP200m run 3 power cleans (Rx: 95/65, Rx+: 115/80) 6 front rack lunges […]

2018-12-28

2018-12-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up kens choice Weightlifting 18:00 Back Squat (3/3/3/3/3) Finisher CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″ Accessory if you have time work on hollow rocks, […]

2018-12-27

2018-12-27

CrossFit Montgomery – CF View Public Whiteboard Warm-up kens choice Weightlifting Sumo Deadlift (3/3/3/3/3) focus on strong back and tight core 18:00 Finisher Metcon (AMRAP – Rounds and Reps) 20:00 AMRAPContinuous movement. Steady Pace. 400m run 11 T2B 11 Box Jumps (30/24) 11 C2B Pull-ups 11 Jumping Lunges (total) Core Work take 5 minutes to […]

2018-12-26

2018-12-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up kens choice Weightlifting You’ll go through strict press, push press, split jerk. Score each component. 18:00 to complete Shoulder Press (3/3/3) Push Press (2/2/2) Split Jerk (1/1/1) Aerobic Conditioner build those engines rest 2:00 between tests Power Test #1 (Time) For Time: – 250m Row – 15 […]

2018-12-21

2018-12-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up 4:00 bike/row combo 10 lunge with reach 10 kb swing 10 hollow rock 5 burpees 250m row 10 inch worm 10 ring rows 10 superman snaps 5 burpees 250m row Primer 3 sets of 2 reps of 3 position clean (start at floor, pause below the knee, […]

2018-12-20

2018-12-20

Announcements Bring suitcases/luggage you aren’t using anymore to the gym by Thursday, Dec 20! One of our members is collecting the suitcases to take to DHR to help kids have something other than trashbags for their belongings. Plus, Brandon has pledged to do 10 burpees per each donated item. You’re more than welcome to join […]

2018-12-19

2018-12-19

Announcements Bring suitcases/luggage you aren’t using anymore to the gym by Thursday, Dec 20! One of our members is collecting the suitcases to take to DHR to help kids have something other than trashbags for their belongings. Plus, Brandon has pledged to do 10 burpees per each donated item. You’re more than welcome to join […]

2018-12-19

2018-12-19

Announcements don’t forget to come in the back when it’s coldBring suitcases/luggage you aren’t using anymore to the gym by Friday, Dec 21! One of our members is collecting the suitcases to take to DHR to help kids have something other than trashbags for their belongings. Plus, Brandon has pledged to do 10 burpees per […]