2020-01-31

2020-01-31

Announcements Remember: Mondays, Tuesdays, and Thursdays (only) 6:15pm class! CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Overhead Squat (5/5/5/5/5) Metcon () Metcon (AMRAP – Reps) Rotating EMOM :20 second rest between each round. Round 1: Power snatch (95/65;125/85) Round 2: barbell burpees Round 3: wallballs (20/14) Round 4: rest Round 5: Power clean […]

2020-01-30

2020-01-30

Announcements Remember: Mondays, Tuesdays, and Thursdays (only) 6:15pm class! CrossFit Montgomery – CF View Public Whiteboard Warm-up coaches’ choice athletes can do either the Underground Strength or the 5k row. Skill 10:00 of rope climb work. Not meant to do a whole bunch of rope climbs, just working on foot work, hand placement, etc. Underground […]

2020-01-29

2020-01-29

Announcements Remember: Mondays, Tuesdays, and Thursdays (only) 6:15pm class! CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 times through: 1:00 row 1:00 bike 7-10 hollow snaps then: 1:00 glute smash each side with a lacrosse ball then: grab a band 2x times through: – banded good mornings x 10 – banded glute activator (“x […]

2020-01-28

2020-01-28

Announcements Remember: Mondays, Tuesdays, and Thursdays (only) 6:15pm class! CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For Time: 60 double under buy in Then: 12-9-3-9-12 -Chest to bar pull-ups -box jump overs (24/20; 30/24) -hollow snaps Rx+ rep scheme- 18-12-9-12-18, with higher box as well. Weightlifting Push Press (8/8/4/4/2/2)

2020-01-27

2020-01-27

Announcements Remember: Mondays, Tuesdays, and Thursdays (only) 6:15pm class! CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Adderall (AMRAP – Reps) From 0:00-10:00: 1 mile Run Max Clean-and-Jerks (135/95 lb) Rest from 10:00-13:00 From 13:00-20:00: 800 meter Run Max Power Snatches (115/80 lb) Rest from 20:00-23:00 From 23:00-27:00: 400 meter Run Max Thrusters (95/65 […]

2020-01-24

2020-01-24

Announcements Remember: Mondays, Tuesdays, and Thursdays (only) 6:15pm class! CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Deadlift (6/4/2 x 3) 6 – 61% 4 – 66% 2 – 71% 6 – 66% 4 – 71% 2 – 76% 6 – 71% 4 – 76% 2 – 81% do not have to be touch […]

2020-01-23

2020-01-23

Announcements Remember: Mondays, Tuesdays, and Thursdays (only) 6:15pm class! CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds 250m row However far off your meters are when you stop from 250, that’s how many burpees you have to do with a max of 10. So if you row and stop at 257, you have […]

2020-01-22

2020-01-22

Announcements Remember: Mondays, Tuesdays, and Thursdays (only) 6:15pm class! CrossFit Montgomery – CF View Public Whiteboard Warm-up Squat warm-up B (No Measure) 250 row or 200 run With a barbell: 10 bent over row 10 romanian deadlifts 10 hang cleans 10 shoulder press 10 good mornings 10 barbell squats While holding onto the rig: 10 […]

2020-01-21

2020-01-21

Announcements Remember: Mondays, Tuesdays, and Thursdays (only) 6:15pm class! CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds: 50m shuttle run 10 walking single leg deadlifts 10 walking lunge with trunk twist 10 walking sampson 2 rounds: 50m shuttle run 10 walking knee hugs (hug your knee to your chest and focus on balance) […]

2020-01-20

2020-01-20

Announcements Remember: Mondays, Tuesdays, and Thursdays (only) 6:15pm class! CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Power “Elizabeth” (Time) 21-15-9 Reps For Time: – Power Clean (135#/95#) – Ring Dips Weightlifting Shoulder Press (8/8/4/4/2/2) Mobility Better get those 5 points for WLC!