2019-05-31

2019-05-31

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting the rep scheme is 5/5/3/3/3/2/2/2 in preparation for 1 rep max next week. this is the final strength session before our 1 rep max. your goal is to focus on speed and power throughout the lift while maintaining good form. if you set a new PR […]

2015-05-30

2015-05-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A: Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP10 kb swings (24/16) 10 sit ups 100m run Rest 5:00 B: Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP8 wall balls 6 toes 2 bar 4 hang cleans (115/80; 155/115) Rest 4:00 C: Metcon (AMRAP – Rounds […]

2019-05-29

2019-05-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting A: Front Squat (6/4/2 6/4/2 6/4/2) 0:00-2:00 – 6 @ 55% 2:00-4:00 – 4 @ 60% 4:00-6:00 – 2 @ 65% 6:00-8:00 – 6 @ 60% 8:00-10:00 – 4 @ 65% 10:00-12:00 – 2 @ 70% 12:00-14:00 – 6 @ 65% 11:00-16:00 – 4 @ 70% […]

2019-05-28

2019-05-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up Active Recovery Listen to your body and do what’s best for you today. Metcon (No Measure) 30:00 of continuous, moderate intensity work1 round 400m run or 500m row 10 cossack squats each side (with or without weight) 10 walking lunges (with or without weight) 10 downward dogs […]

2019-05-27

2019-05-27

Announcements CFM is taking on the #murphchallenge Monday, May 27th at 10:00am. Gym will open at 9:30am. Workout starts at 10:00am. We will have grills for cooking meat, if you would like to, please bring a side to share! CrossFit Montgomery – CF View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 […]

2019-05-24

2019-05-24

Announcements CFM is taking on the #murphchallenge Monday, May 27th at 10:00am. Gym will open at 9:30am. Workout starts at 10:00am. We will have grills for cooking meat, if you would like to, please bring a side to share! CrossFit Montgomery – CF View Public Whiteboard Warm-up Hero WoD Jenny (AMRAP – Rounds and Reps) […]

2019-05-23

2019-05-23

Announcements CFM is taking on the #murphchallenge Monday, May 27th at 10:00am. Gym will open at 9:30am. Workout starts at 10:00am. We will have grills for cooking meat, if you would like to, please bring a side to share! CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Split Jerk (5×3) 65% – 70% of […]

2019-05-22

2019-05-22

Announcements CFM is taking on the #murphchallenge Monday, May 27th at 10:00am. Gym will open at 9:30am. Workout starts at 10:00am. We will have grills for cooking meat, if you would like to, please bring a side to share! CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Deadlift (6×2) 85% – 90% of 1 […]

2019-05-21

2019-05-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A: Metcon (AMRAP – Reps) 10:00 Alternating EMOMOdd rounds: 2 – 4 bar muscle ups –scale: 4-8 c2b pull ups->4-8 pull-ups->4-8 jumping pull ups Even rounds: 1-2 rope climbs –scale: 3 rope pulls per rope climb->6 ring rows per rope climb B: Metcon (AMRAP – Rounds […]

2019-05-20

2019-05-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting A: Front Squat (6/4/2 6/4/2 6/4/2) 0:00-2:00 – 6 @ 50% 2:00-4:00 – 4 @ 55% 4:00-6:00 – 2 @ 60% 6:00-8:00 – 6 @ 55% 8:00-10:00 – 4 @ 60% 10:00-12:00 – 2 @ 65% 12:00-14:00 – 6 @ 60% 11:00-16:00 – 4 @ 65% […]