2019-12-06

2019-12-06

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Every 2.5 mins or so for 10 and 8 then every 2 for the rest Deadlift (10/8/6/4/2) 65% 70% 75% 80% 85% Do not have to be touch and go. Can drop the barbell from the top of the lift. Focused on good form and solid […]

2019-12-05

2019-12-05

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 Metcon rest one round between each death by. start back […]

2019-12-04

2019-12-04

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Push Press (9/7/5/3/1) 70% 75% 80% 85% 90% score your 5 rep unless you think another one is a PR Metcon A: Metcon (Time) For time: 24-12-6 plate snatch burpees over head squats (75/55; 115/85) hang clean (75/55; 115/85) 200m-400m-600m run after each round of hang […]

2019-12-03

2019-12-03

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 Back Squat (9/7/5/3/1) 70% 75% 80% 85% 90% Metcon A: Metcon (AMRAP – Rounds) 15:00 Rotating […]

2019-12-02

2019-12-02

CrossFit Montgomery – CF View Public Whiteboard Metcon 5:00 between metcons A): Metcon (2 Rounds for reps) 4:00 AMRAP 7 Thrusters (95/65; 125 /80) 7 Toes 2 Bar 2:00 Rest 4:00 AMRAP 7 push ups 7 front squats (95/65; 125/80) from the floor B): Metcon (Time) 18:00 time cap For time: Buy in: 800m row […]

2019-11-29

2019-11-29

Announcements Thanksgiving week schedule: Wednesday: 5:30am, 11:30am and 4:30pm. No 5:30pm class Thursday: Closed Friday: 9:00am and 4:00pm. Saturday: 9:00am CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Thanksgiving with the Girls (Time) For Time: Angie’s House – 20 Pull-ups – 20 Push-ups – 20 Sit Ups – 20 Air Squats Helen’s House – […]

Thanksgiving

Thanksgiving

Announcements Thanksgiving week schedule: Wednesday: 5:30am, 11:30am and 4:30pm. No 5:30pm class Thursday: Closed Friday: 9:00am and 4:00pm. Saturday: 9:00am CrossFit Montgomery – CF View Public Whiteboard WOD ()

2019-11-27

2019-11-27

Announcements Thanksgiving week schedule: Wednesday: 5:30am, 11:30am and 4:30pm. No 5:30pm class Thursday: Closed Friday: 9:00am and 4:00pm. Saturday: 9:00am CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A: Metcon (Time) For Time: 50 Wallballs 5 Burpees EMOM *start with burpees. Weightlifting Push Press (10/8/6/4/2) precent for each lift: 65 70 75 80 85 […]

2019-11-26

2019-11-26

Announcements Thanksgiving week schedule: Wednesday: 5:30am, 11:30am and 4:30pm. No 5:30pm class Thursday: Closed Friday: 9:00am and 4:00pm. Saturday: 9:00am CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill Row clinic. 10:00 of rowing work. Think about the row the same way you’d think about cleans. Extend legs, open hips, then bend your arms. Then, […]

2019-11-25

2019-11-25

Announcements Thanksgiving week schedule: Wednesday: 5:30am, 11:30am and 4:30pm. No 5:30pm class Thursday: Closed Friday: 9:00am and 4:00pm. Saturday: 9:00am CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Try to lift E2MOM, especially on the 6,4,2 16:00 for weightlifting Back Squat (10/8/6/4/2) Percentages for each set: 65 70 75 80 85 Metcon A: Metcon […]