2020-03-20

Announcements

In an effort to protect the well-being of our members and community, we will not be accepting drop-ins or new members at this time.

We will gladly welcome drop-ins and new members again in the future, and we look forward to meeting you then!
-We will be requiring reservations for all of our classes. These reservations will cap at 9 athletes.

-This also applies to individuals who are following an individual program at CFM.

-Reservations will open 24 hours prior to class, and will close 1 hour before class time.

-If a class has no reservations, the class will be considered cancelled, and the gym will not be open.

-If an athlete does not reserve a slot, and comes to a class time that is full, that athlete will be asked to remain outside and can either do the workout outside, or can wait until another class time. Members who have reserved a slot time will have priority in this scenario. 

-This limit also applies to our Saturday class. If we have enough people who want to attend on Saturday, but the 9:00am is full, we have considered adding a temporary 10:15am class. 

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Weightlifting

3 Position Pause Power Clean (EMOMx10)

pause below knee, above knee (hang) and high hang.

complete the clean from the high hang position

Finisher

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

2 Bar Muscle Ups

4 Burpee Box Jumps (24/20)

2 HSPU

4 Burpee Box Jumps (24/20)

BMU Scale: 2:1 of C2B -> Pull-ups->Ring Rows

HSPU Scale: Pike push-ups -> Hand Release Push Ups

CFM Remote

Metcon (AMRAP – Rounds and Reps)

Buy in: 25 Burpees

Then 15:00 AMRAP of:

8 Rear Leg Elevated Split Squat (can put foot on chair or couch) Each Leg

8 Elevated Push Up (feet on same surface as previous moevement)

8 Perfect Air Squats

8 Hollow Rocks

8 Supermans

Then

Cash out: 15 Burpees

Move at a steady pace

Score is rounds + reps of the 15:00 portion. Burpees are to get that heart rate up and to push you through the finish

Leave a Reply

Your email address will not be published. Required fields are marked *