2019-11-29

2019-11-29

Announcements Thanksgiving week schedule: Wednesday: 5:30am, 11:30am and 4:30pm. No 5:30pm class Thursday: Closed Friday: 9:00am and 4:00pm. Saturday: 9:00am CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Thanksgiving with the Girls (Time) For Time: Angie’s House – 20 Pull-ups – 20 Push-ups – 20 Sit Ups – 20 Air Squats Helen’s House – […]

Thanksgiving

Thanksgiving

Announcements Thanksgiving week schedule: Wednesday: 5:30am, 11:30am and 4:30pm. No 5:30pm class Thursday: Closed Friday: 9:00am and 4:00pm. Saturday: 9:00am CrossFit Montgomery – CF View Public Whiteboard WOD ()

2019-11-27

2019-11-27

Announcements Thanksgiving week schedule: Wednesday: 5:30am, 11:30am and 4:30pm. No 5:30pm class Thursday: Closed Friday: 9:00am and 4:00pm. Saturday: 9:00am CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A: Metcon (Time) For Time: 50 Wallballs 5 Burpees EMOM *start with burpees. Weightlifting Push Press (10/8/6/4/2) precent for each lift: 65 70 75 80 85 […]

2019-11-26

2019-11-26

Announcements Thanksgiving week schedule: Wednesday: 5:30am, 11:30am and 4:30pm. No 5:30pm class Thursday: Closed Friday: 9:00am and 4:00pm. Saturday: 9:00am CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill Row clinic. 10:00 of rowing work. Think about the row the same way you’d think about cleans. Extend legs, open hips, then bend your arms. Then, […]

2019-11-25

2019-11-25

Announcements Thanksgiving week schedule: Wednesday: 5:30am, 11:30am and 4:30pm. No 5:30pm class Thursday: Closed Friday: 9:00am and 4:00pm. Saturday: 9:00am CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Try to lift E2MOM, especially on the 6,4,2 16:00 for weightlifting Back Squat (10/8/6/4/2) Percentages for each set: 65 70 75 80 85 Metcon A: Metcon […]

2019-11-22

2019-11-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up Make Up WOD take this time to make up a wod from earlier in the week, or try again if you were just feeling off that day. Metcon FREAK (Time) Fran 21 Thrusters (95/65) (115/95–Rx+) 21 Pull-ups (Chest-to-Bar–Rx+) Eva 800m Run 30 OH KB Swings (24/16Kg) (32/20KG–Rx+) […]

2019-11-21

2019-11-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon The Ziggurat (Time) 1 Round for Time 400m run *10 Power Cleans (rx: 135/95; rx+: 185/135) *20 DLs (rx: 185/135; rx+ 225/165) 30 wall balls 40 sit ups 50 Dus 800m run 50 Dus 40 sit ups 30 wall balls *20 DLs (same weight as before) […]

2019-11-20

2019-11-20

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3:00 cardio warm up Then: 10 kb swings 10 sit ups 1:00 couch stretch each leg 10 kb swings 10 sit ups 1:00 couch stretch each leg 2:00 lacrosse ball around each shoulder blade PVC shoulder warm up Squat warm up with a plate Weightlifting 20:00 to […]

2019-11-19

2019-11-19

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon do one or the other Boneyard Baseline (Time) For Time: – 50 Air Squats – 400m Run – 40 Situps – 400m Run – 30 Pushups – 400m Run – 20 Pullups – 400m Run – 10 Burpees Boneyard Baseline 2 (Time) For Time: – 800m […]

2019-11-18

2019-11-18

CrossFit Montgomery – CF View Public Whiteboard Warm-up 200m run 10 lunges with reach 10 inch worms w/ push up 10 ring rows 250m row 10 kip swings 10 scap pulls 10 air squats 2 rounds: 10 kettle bell swings 10 sit ups Banded sequence Burgener warm up, snatch Weightlifting 20:00 to find a new […]