Saturday’s Group WoD will take place in the amphitheatre in Blount Park at 9:00am. The gym will be closed Saturday morning because we’ll all be at the park!

CrossFit Montgomery – CF

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2:00 Row/Bike/Ski/Run

10 lunges with reach

10 boot strappers

10 hollow rocks

2:00 Row/Bike/Ski/Run

10 push ups

10 inchworm->downward dog->cobra

5 burpees with a high jump

banded should warm-up

with a partner and a pvc:

partner a: hold pvc in front rack position

partner b: push partner a’s elbows up while partner a relaxes, do this for 20 seconds, then partner b push down on partner a’s elbows, while partner a holds elbows up, do this for 20 seconds. rotate so each partner does each position twice.

begin warming up with barbell for thrusters.


quick and nasty

Metcon (Time)

For Time:

Thrusters (95/65)



A: Shankle Complex (8 Rounds, Every 90 seconds. )

Donny Shankle: Donny is a five time US National Champion and world team member in the sport of weightlifting. He is the only weightlifter in the United States to defeat in competition a defending world champion in over 30 years. At the 2007 annual Arnold classic, Donny was named his country’s most inspirational weightlifter. He is the only American weightlifter to have trained both as a resident athlete at the United States regional Olympic training complex and under the tutelage of the world’s greatest weightlifting teacher, Ivan Abadjiev. With more than 20 years of experience in the sport of weightlifting, Donny has traveled the world as an athlete, consultant and coach. He is a veteran of the Iraq war and currently lives in San Jose, CA.

Shankle Complex:

1 Deadlift

3 clean pulls (from hang position)

1 squat clean

2 split jerks

Complete all movements without putting the bar down
focus more on form and explosiveness than weight

B: Squat Clean 1.1.1 (15:00 of work. No more than 5 sets. )

1 rep

10 second pause

1 rep

10 second pause

1 rep

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