2019-05-09

2019-05-09

Announcements The Boneyard will be closed for Maintenance Friday (May 10th) afternoon. We will have the 5:30am and 11:30am classes, but WILL NOT have the 4:30pm and 5:30pm classes. We will reopen Saturday for our regular class. We sincerely apologize for the inconvenience, and would like to encourage you to try out one of our […]

2019-05-08

2019-05-08

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (6/4/2 Wave Sets) 0:00-2:00 – 6 @ 55% 2:00-4:00 – 4 @ 60% 4:00-6:00 – 2 @ 65% 6:00-8:00 – 6 @ 60% 8:00-10:00 – 4 @ 65% 10:00-12:00 – 2 @ 70% 12:00-14:00 – 6 @ 65% 14:00-16:00 – 4 @ 70% 16:00-18:00 […]

2019-05-07

2019-05-07

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 16:00 Shoulder Press (5×3) 65% – 70% of 1 Rep Max Remember: when it’s listed as 5×3, stay around the same weight each time, focusing on speed on the lift, not getting a new PR. Metcon 2:30 rest in between metcons A: Metcon (AMRAP – Rounds […]

2019-05-06

2019-05-06

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 16:00 Deadlift (5×5) 60%-65% remember when it says 5×5, it means don’t go up each time, stay around the same weight. focus on speed when opening the hips. Try for TnG, but if you need to reset for proper form, that’s fine Metcon 24:00 EMOM Metcon […]

2019-05-03

2019-05-03

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Half Murph (Time) 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run Rx – no vest Rx+- vest *think of this as training/prep for Murph. *can do 10 rounds of Cindy, or do the reps straight through Mobility spend remaining class time stretching and […]

2019-05-02

2019-05-02

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting not necessarily a 2 rep PR day. take about 60 to 120 seconds between sets. just trying to move some heavy weight around. Deadlift (2/2/2/2/2) Underground Strength 1:00 between parts A, B, and C A: Metcon (AMRAP – Reps) 4 Rounds: Super Set Ring Rows/Ring DipsMax […]

2019-05-01

2019-05-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up 15:00 Skill 9:00 A: Bar Muscle-ups (9:00 EMOM) If you have BMU, try for 2-4 BMU each minute; If you do not, work with your coach for drills to complete each minute. Metcon 20:00 Alternating EMOM Metcon (AMRAP – Rounds) 20:00 Alternating EMOMOdd Rounds: – 100m run […]

2019-04-30

2019-04-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up 250m row 5 ring rows 10 sit ups 5 downward dog -> cobra 10 jumping jacks 200m run banded glute warm-up (stand on band, cross the band so it forms an “X” step to the left 5 times, the right 5 times, the left 5 times, then […]

2019-04-29

2019-04-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 16:00 Bench Press (3/3/3/3/3) Metcon rest 4:00 minutes between metcons A: Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP3 HSPU 5 C2B Pull-ups 7 Russian KB Swings (32/20) 9 air squats B: Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP9 air squats 7 suit case crunches […]

2019-04-26

2019-04-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 35:00 Time Cap Double Helen (Time) 3 rounds for time of: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Scaling Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. […]