2020-01-10

2020-01-10

Announcements Sign up for the Whole Life Challenge! Check your email and CFM Athletes Page for links and more info! CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A: 5:00 Clean Complex+C&J AMRAP (AMRAP – Reps) 5:00 AMRAP In 5:00 First complete: 9 hang cleans 12 squat cleans 15 power cleans rx- 115/80; rx+- […]

2020-01-09

2020-01-09

Announcements Sign up for the Whole Life Challenge! Check your email and CFM Athletes Page for links and more info! CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting A: Deadlift (6/4/2 X 3) E2MOM 6 @ 55% 4 @ 60% 2 @ 65% 6 @ 60% 4 @ 65% 2 @70% 6 @ 65% […]

2020-01-08

2020-01-08

Announcements Sign up for the Whole Life Challenge! Check your email and CFM Athletes Page for links and more info! CrossFit Montgomery – CF View Public Whiteboard Warm-up 200m jog 25m lunge with reach 25m high kicks 25m high knees 25m butt kicks 200m jog 25m bear crawl 25m burpee broad jump Metcon A: Metcon […]

2020-01-07

2020-01-07

Announcements Sign up for the Whole Life Challenge! Check your email and CFM Athletes Page for links and more info! CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Core Work 3 sets of 10 GHD sit ups/10 back extensions […]

2020-01-06

2020-01-06

Announcements Sign up for the Whole Life Challenge! Check your email and CFM Athletes Page for links and more info! CrossFit Montgomery – CF View Public Whiteboard Warm-up A: Squat warm-up B (No Measure) 250 row or 200 run With a barbell: 10 bent over row 10 romanian deadlifts 10 hang cleans 10 shoulder press […]

2020-01-03

2020-01-03

CrossFit Montgomery – CF View Public Whiteboard Warm-up Warmup #2 (No Measure) 250m row 10 scap pulls 10 kip swings 10 air squats 1:00 couch stretch leg 200m run 5 pull ups 10 push ups 15 air squats 1:00 couch stretch each leg PVC Sequence Warm-up (No Measure) Banded shoulder stretch: With band wrapped around […]

2020-01-02

2020-01-02

Announcements Reminder: we’re closed Jan 1st 2020 CrossFit Montgomery – CF View Public Whiteboard Warm-up Warmup #1 (No Measure) 4:00 row/bike/ski/run combo across the gym: high kick side to side lunge fanny kicks high knees 2 rounds 10 kb swings 10 sit ups plate warm-up Weightlifting A: Back Squat (5/5/5/5/5) E2MOM B: Back Squat (max […]

2019-12-31

2019-12-31

Announcements Reminder: we’re closed Jan 1st 2020 CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon New Years Eve Extravaganza (Time) For Time: Buy in: 365m row 31 Push Press 31 Air Squats 31 Deadlifts 31 Push ups 31 Back Squats 31 Pull ups 31 Front Squats 31 Toes 2 Bar 31 Thrusters 31 Double […]

2019-12-30

2019-12-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds: 200m jog :30 of ring rows :30 of push ups :30 of air squats Then: :30 alternating jump ropes :30 single unders :30 double unders Band sequence Metcon This might feel familiar if you came on Saturday… Metcon (Time) 4 Rounds for Time: 400m run […]

2019-12-27

2019-12-27

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 1a: Deadlift (5/5/5/5/5) 1b: Bent Over Row (3 sets ) After the 1st, 3rd, and 5th sets of deadlifts, perform 12-15 bent over rows. Choose a weight you can do with perfect form, with a slight pause at starting and finishing positions. This can be done […]