2018-12-14

2018-12-14

Announcements don’t forget to come in the back when it’s cold CrossFit Montgomery – CF View Public Whiteboard Warm-up one time through: 250m row 8 lunges w/ reach total 10 kb swings 12 sit ups 14 squats 200m run 8 lunges with weighted twist 10 kb swings (heavier than previous swings) 12 hollow rocks 14 […]

2018-12-13

2018-12-13

Announcements don’t forget to come in the back when it’s cold CrossFit Montgomery – CF View Public Whiteboard Warm-up 5:00 bike/row/ski – alternating from steady/fast every 30 seconds, can also combo those 3 machines if you like 2:00 couch stretch each leg (1 minute in each position, each leg, total of 4 minutes) 1:00 shoulder […]

2018-12-12

2018-12-12

Announcements don’t forget to come in the back when it’s cold CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds: 200m run 5 scap pulls 5 kip swings 10 kb swings 10 sit ups banded hamstring floss on rig, 10-15 “flosses” each leg with barbell: 5 floor sweeps 5 straight leg dead lifts then […]

2018-12-11

2018-12-11

Announcements don’t forget to come in the back when it’s cold CrossFit Montgomery – CF View Public Whiteboard Warm-up on board Weightlifting Split Jerk (3/3/3/3/3) 18:00 mins Metcon 10:00 Ascending EMOM Thruster Ladder (AMRAP – Rounds and Reps) 10:00 EMOM Thruster Ladder Rx – 95/65 Rx+ 115/80score completed rounds and reps if you don’t finish […]

2018-12-10

2018-12-10

Announcements don’t forget to come in the back when it’s cold CrossFit Montgomery – CF View Public Whiteboard Warm-up on board Weightlifting Front Squat (5/5/5/5/5) 18:00 start around 60-70% and increase as possible. not necessarily going for a PR, just some solid weight on the bar. Metcon Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP15/12 […]

2018-12-07

2018-12-07

Announcements don’t forget to come in the back when it’s coldHoliday Party Dec 9th 5:00 PM Katechis farm. Check FB for a sign up sheet, or tell a coach what you want to bring. The gym is providing the meat. CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run 10 inch worms 10 lunge […]

2018-12-06

2018-12-06

Announcements don’t forget to come in the back when it’s coldHoliday Party Dec 9th 5:00 PM Katechis farm. Check FB for a sign up sheet, or tell a coach what you want to bring. The gym is providing the meat. CrossFit Montgomery – CF View Public Whiteboard Warm-up 6:00 bike/row/ski combo 2:00 couch stretch each […]

2018-12-05

2018-12-05

Announcements don’t forget to come in the back when it’s coldHoliday Party Dec 9th 5:00 PM Katechis farm. Check FB for a sign up sheet, or tell a coach what you want to bring. The gym is providing the meat. CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 your choice of rowing or biking […]

2018-12-04

2018-12-04

Announcements don’t forget to come in the back when it’s coldHoliday Party Dec 9th 5:00 PM Katechis farm. Check FB for a sign up sheet, or tell a coach what you want to bring. The gym is providing the meat. CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 12:00 Bar Muscle Up Metcon 4 […]

2018-12-03

2018-12-03

Announcements don’t forget to come in the back when it’s coldHoliday Party Dec 9th 5:00 PM Katechis farm. Check FB for a sign up sheet, or tell a coach what you want to bring. The gym is providing the meat. CrossFit Montgomery – CF View Public Whiteboard Warm-up 250m row 5 pull-ups 10 push-ups 15 […]