2109-01-07

2109-01-07

CrossFit Montgomery – CF View Public Whiteboard Warm-up on board Weightlifting Front Squat Front Squat (2/2/2/2/2) 18:00 to find a heavy 2 rep for the day; start heavy and stay heavy Finisher Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP6 Deadlifts (rx: 225/165; rx+: 255/185) 8 box jump overs (24/20) 10 pull-ups Aerobic Conditioner 6:00 […]

2019-01-04

2019-01-04

Announcements We are back to our regularly scheduled classes: 5:30am, 11:30am, 4:30pm, and 5:30pm CrossFit Montgomery – CF View Public Whiteboard Warm-up erika’s choice Weightlifting 18:00 Shoulder Press (5/5/3/3/3/1/1/1) heavy 1 rep for the day. not necesassrily going for a true 1 rep. use every set as a working set. Finisher CrossFit Games Open 12.3 […]

2019-01-03

2019-01-03

Announcements We are back to our regularly scheduled classes: 5:30am, 11:30am, 4:30pm, and 5:30pm CrossFit Montgomery – CF View Public Whiteboard Warm-up Ken’s choice Then: 2:00 each leg foam rolling quads 2:00 shoulder stretches Underground Strength Metcon (Weight) 25:00 time cap4 rounds: -50m sled push, body weight on sled -7-10 pull up negatives *-4 single […]

2019-01-02

2019-01-02

Announcements We are back to our regularly scheduled classes: 5:30am, 11:30am, 4:30pm, and 5:30pm CrossFit Montgomery – CF View Public Whiteboard Warm-up Coaches’ choice Weightlifting 18:00: Front Squat (3/3/3/3/3) Back Squat (Max reps of final front squat weight) Finisher Snatches and DU Gut Check (Time) 10-1 Snatches (Rx-115/80; Rx+ – 135/95) 100 – 10 DUs […]

2018-12-31

2018-12-31

Announcements Class Schedule Monday, Dec 31st – 11:30am only Tuesday, Jan 1st – 4:30pm only CrossFit Montgomery – CF View Public Whiteboard Warm-up kens choice Weightlifting 18:00 to find a heavy 2 Deadlift (2/2/2/2/2) Finisher Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP200m run 3 power cleans (Rx: 95/65, Rx+: 115/80) 6 front rack lunges […]

2018-12-28

2018-12-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up kens choice Weightlifting 18:00 Back Squat (3/3/3/3/3) Finisher CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″ Accessory if you have time work on hollow rocks, […]

2018-12-27

2018-12-27

CrossFit Montgomery – CF View Public Whiteboard Warm-up kens choice Weightlifting Sumo Deadlift (3/3/3/3/3) focus on strong back and tight core 18:00 Finisher Metcon (AMRAP – Rounds and Reps) 20:00 AMRAPContinuous movement. Steady Pace. 400m run 11 T2B 11 Box Jumps (30/24) 11 C2B Pull-ups 11 Jumping Lunges (total) Core Work take 5 minutes to […]

2018-12-26

2018-12-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up kens choice Weightlifting You’ll go through strict press, push press, split jerk. Score each component. 18:00 to complete Shoulder Press (3/3/3) Push Press (2/2/2) Split Jerk (1/1/1) Aerobic Conditioner build those engines rest 2:00 between tests Power Test #1 (Time) For Time: – 250m Row – 15 […]