Ask your coach about our in-house competition

When – September 19th starting at 9:00a
Where – CFM
What – In-house oartner competition to have some fun and meet some new friends. All wods will be doable with Rx, Scaled, and Beginner levels
Why – Due to the postponing of #4#, and all the new faces we have in the gym, we thought this would be a fun activity to host!
Labor Day hours:

We will have one class at 9:00am

CrossFit Montgomery – CF

View Public Whiteboard



A: Snatch (1 rep EMOM x 5)

just building to a heavy single for the day, not necessarily shooting for a new PR

B: Snatch, Snatch, Overhead Squat (1/1/1/1/1)

Snatch, Snatch, Overhead Squat

work at 65% – 75% of part A

Every 90 seconds, 5 rounds

movements are done as a complex


Metcon (AMRAP – Rounds and Reps)

*15:00 AMRAP

12 Russian KB Swings (32/24kg)

12 KB deadlifts (same weight used in R KB Swings)

12 Alternating KB Cleans

at 3:00, 6:00, 9:00, and 12:00 do 5 burpees over the kb


spend some time getting to know the knots in your muscles.

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