2019-04-01

2019-04-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Squat Clean (1 Rep) 20:00 to find a true 1 rep squat clean Metcon Ascending Swurpee (Time) For time10 – 1 Kettlebell Swings (24kg/16kg) 1 – 10 burpees Core Work Metcon (AMRAP – Reps) 3 rounds:30 flutter kicks :30 hollow rocks :30 mountain climbers *score total […]

3 Point Shot

3 Point Shot

CrossFit Montgomery – CF View Public Whiteboard Metcon 3 Point Shot (AMRAP – Rounds and Reps) 30 Minute AMRAP 4 Box Jump overs down the gym (24/20) 10 Slam Balls (30/20#) (Rx+ 40/30#) 10 KB Snatches (20/12Kg) (Rx+ 24/16Kg) Suicide Run 3 GI Janes (Burpee Pull-up) (Rx+ Bar Muscle Up) 3 Wall Ball Shots 8′-9′-10′ […]

2019-03-29

2019-03-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Nancy Ann (Time) 5 Rounds for Time: 400m run 15 OHS (95/65) 50/40/30/20/10 Double Unders Sit-ups Finisher Front Plank (3 sets of Max weighted plank hold.) 1 second = 1 rep. Rx: 45 pound plate for guys 25 pound plate for ladies

2019-03-28

2019-03-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill Bar Muscle-ups (8:00 EMOM) 1-3 Bar Muscle Ups scaling options on the board score reps Underground Strength Metcon (Weight) 20:00 of Continuous Work1 Round: – 50m Sled push @ BW – 3 Wall walks – 6 Pull-up negatives – *8 Total single leg deadlifts – *50m […]

2019-03-27

2019-03-27

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Squat Clean (1.1) 6 rounds, E2MOM 1 squat clean 10 second pause 1 squat clean Aerobic Conditioner Metcon (AMRAP – Rounds) 8 Alternating roundsEach round is 2:40. Alternate between 400m run, and 500m row. If you don’t complete the work in the 2 minutes and 40 […]

2019-03-26

2019-03-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Bench Press (3/3/3/3/3) 16:00 to complete 5 sets of 3 bench press Metcon Four 4:00 AMRAPs with 2:00 Rest in between Metcon (4 Rounds for reps) AMRAPS, 2 minute rest in between, score each round as reps completedAMRAP 1) 5 Hang Cleans (rx: 95/65; rx+ 125/85) […]

2019-03-25

2019-03-25

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Front Squat (5/5/5/5/5) Metcon Metcon (Time) For timeBuy In: 800m run 5 Rounds for Time of: 10 box dips 8 box jumps (24/20) 10 Russian swings (32kg/20kg) 8 toes 2 bar 10 jumping lunges (total) Cash out: 800m run

Open 19.5

Open 19.5

Announcements WE ARE OPEN FOR BUSINESS We sincerely apologize for the inconvenience this has caused. Our 4:30pm and 5:30pm classes are back on! Make sure to preorder a tshirt so you can get your new CFM gear as quickly as possible! Also, the final Friday Night Lights of the year is tomorrow! CrossFit Montgomery – […]

2019-03-21

2019-03-21

Announcements WE ARE OPEN FOR BUSINESS We sincerely apologize for the inconvenience this has caused. Our 4:30pm and 5:30pm classes are back on! Make sure to preorder a tshirt so you can get your new CFM gear as quickly as possible! Also, the final Friday Night Lights of the year is tomorrow! CrossFit Montgomery – […]