2020-06-01

2020-06-01

Announcements We are cancelling the 6:15pm class for June 1st. There are protests scheduled for downtown Montgomery that are starting after the end of the 6:15pm class and we want all of our members to be safe, and to not have to drive through/around downtown at that time. We are still having our 4:30 and […]

2020-05-29

2020-05-29

CrossFit Montgomery – CF View Public Whiteboard Metcon Is This Fran? (Time) For Time: 21 – 15 – 9 21 – Pull-ups and Thrusters (95/65; 125/85) 15 – Pull-ups and Snatches (same weight) 9 – Pull-ups and Clean and Jerks (same weight) Weightlifting each movement is done every 90 seconds on the 90 second mark […]

2020-05-28

2020-05-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For Time: 18 Snatches (95/65; 125/85) 10 Toes 2 Bar 12 Chest 2 Bar 6 HSPU 14 Snatches (95/65; 125/85) 14 Toes 2 Bar 8 Chest 2 Bar 8 HSPU 10 Snatches (95/65; 125/85) 18 Toes 2 Bar 4 Chest 2 Bar 10 HSPU

2020-05-07

2020-05-07

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For Time: 50 Cal Row 21-15-9 Box Jumps (24/20) Med Ball sit ups (20/14) 35 Cal Row 15-12-9 Slam Balls (30/20) Russian twists (each side) (use same slam ball) 20 Cal Row 12-9-6 Plate snatch burpee (45/25) Mountain climber (each leg)

2020-05-27

2020-05-27

CrossFit Montgomery – CF View Public Whiteboard Warm-up Aerobic Conditioner Push to maintain a tough, but conistent pace Metcon (Time) For Time: 4 Rounds: 500m row 400m run Weightlifting each movement is done every 90 seconds on the 90 second mark will be done in 14 minutes. no breaks between A B and/or C A: […]

2020-05-26

2020-05-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Metcon (AMRAP – Reps) Reverse Tabata Back Squats: 8 Rounds: 10 seconds work/20 seconds rest: Rx – back squats at body weightAs tempting as it is to lose form and focus solely on speed, don’t do that. Focus instead on quality reps with minimal rest between […]

2020-05-25

2020-05-25

CrossFit Montgomery – CF View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about […]

2020-05-22

2020-05-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up Aerobic Conditioner Little mo’ cardio before Murph on Monday The distance in this WoD is 3600m, or 400m further than what you’ll run in Murph. It is intended for you to complete all rounds, so scale the distance if needed. Push yourself during the run, and focus […]

2020-05-21

2020-05-21

CrossFit Montgomery – CFM Remote View Public Whiteboard CFM Remote Metcon (Time) For time: 4 rounds — 400m run (.25 miles) 10 bicycle crunches (touch each knee 10 times) 10 jumping lunges (each leg) 50 ft bear crawl 10 squat jumps 10 v-ups

2020-05-21

2020-05-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Reps) AMRAP 0:00 – 6:00 (54 reps) 15 – 9 – 3 thrusters (95/65) barbell burpees 6:00 – 12:00 (54 reps) 15-9-3 overhead squats (95/65) pull-ups 12:00 – 18:00 (18 reps) 9 clean and jerks at 135/95 6 clean and jerks at 165/115 […]