2014-02-01

2014-02-01

Important Announcement: The Boneyard will be open from 2-4 p.m. for Open Gym on Sunday in addition to Saturday’s usual time so you can get in one of the workouts you missed this week. 9:00 ~ 10:00 a.m. Open Gym Current Members can come in to work on specific movements, particularly ones in which you need […]

2014-01-31

2014-01-31

Important Announcement: The Boneyard will be open from 2-4 p.m. for Open Gym on Sunday in addition to Saturday’s usual time so you can get in one of the workouts you missed this week. CrossFit WOD 3RM – 15:00 – Deadlift Four Rounds For Reps: – 1:00 Thrusters – 2:00 Rest

2014-01-30

2014-01-30

IMPORTANT ANNOUNCEMENT: Due to Winter Storm Leon, Montgomery city and county roads are closed until noon Thursday. We will reopen the Boneyard for the 5 and 6 p.m. classes Thursday night. Stay warm and be safe! CrossFit WOD EMOM – 10:00 – 5 Burpees – 10 Pushups – 15 Air Squats 5:00 Rest EMOM – 10:00 – 10 […]

2014-01-29

2014-01-29

IMPORTANT ANNOUNCEMENT: Due to Winter Storm Leon, Montgomery city and county roads are closed until noon Thursday. We will reopen the Boneyard for the 5 and 6 p.m. classes Thursday night. Stay warm and be safe! CrossFit WOD EMOM – 10:00 – 5 Burpees – 10 Pushups – 15 Air Squats 5:00 Rest EMOM – 10:00 – […]

2014-01-28

2014-01-28

IMPORTANT ANNOUNCEMENT: Due to Winter Storm Leon, Tuesday night’s 5:00 & 6:00 p.m. classes are canceled. Wednesday’s 5:00 & 6:00 a.m. classes are canceled. As of now, we plan to be open for 9:00, 11:15 a.m. and evening classes Wednesday night. Stay warm and be safe! CrossFit WOD Ten Rounds For Time w/ 1:00 Rest – […]

2014-01-24

2014-01-24

Good luck to Jody and Brandon (Team Beardlust) who are competing at Circle City CrossFit’s Winter WODerland tomorrow in Dothan! 9:00 ~ 10:00 a.m. Open Gym Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can […]

2014-01-24

2014-01-24

CrossFit WOD Good Front Rack and Squat Depth 1. 2RM – 15:00 – TnG Hang Squat Clean -or- 2. 2RM – 15:00 – TnG Power Clean Finisher Six Rounds For Time: – 3 Power Clean (135#/95#) – 3 Front Squat – 3 Push Press

2014-01-22

2014-01-22

CrossFit WOD Deadlift > 1.5/1.25 x BW 1. EMOM – 20:00 – Odd: 1.1.1.1 Power Clean @ 70-75% – Even: Max Strict Pullups -or- 2. EMOM – 20:00 – Odd: Max Strict Pullups – Even: 3 Hang Power Clean