2020-03-25

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

Metcon

rest between metcons is equal to half the time it takes you to complete Metcon A

A: Metcon (Time)

For Time:

10-1

Deadlift (225/165; 285/215)

Suit case crunches

Rest half the time it takes to complete

B: Metcon (Time)

For Time:

1-10

Push press (95/65; 125/85)

Box jump overs

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