2020-03-24

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

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Warm-up

Weightlifting

Back Squat (5/3/1 x 3)

Today is not our 1 rep test day. The one is there to prep your body and nerves for being under a heavy load.

We will do a true 1 rep day next Monday.

If you want to do all of the 5/3/1 at the same weight, that’s fine. Not the same weight for every set, bet the same set of numbers for each group of 5/3/1.

If you want to treat it like we do our wave sets, that’s fine too.

The sets of 1 should be 90-95% of your 1 rep

Finisher

Metcon (Time)

For Time:

200m run

20 wall balls

200m run

20 burpees

200m run

20 toes 2 bar

200m run

20 situps

Everything except the t2b are done with the same wall balls. Rx: 20/14

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