2020-09-24

2020-09-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up Mobility spend 2:00 mins each side doing the glute smash with a lacrosse ball prior to weightlifting Weightlifting Deadlift (2/2/2/2/2) Finisher fast and dirty. Metcon (AMRAP – Reps) 6:00 AMRAP Buy in: 20/16 cals bike In remaining time perform AMRAP of: 3 toes 2 bar 5 box […]

2020-09-23

2020-09-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 2:00 rest between AMRAPs each AMRAP is 8:00 long with a 4:00 cal row to start A: Metcon (AMRAP – Reps) 8:00 – AMRAP 4:00 cal row *then – max hspuscore is total reps between cal row and hspu B: Metcon (AMRAP – Reps) 8:00 AMRAP […]

2020-09-22

2020-09-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 18:00 to complete Front Squat (5/5/5/5/5) Aerobic Conditioner A: Metcon (AMRAP – Rounds) Every 2.5 Minutes for 6 rounds complete: 400m run. *Rx+: with a vest 20/15#. If you get to the point where you are unable to finish the 400, drop the run down to […]

2020-09-21

2020-09-21

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 6:00 Rest between A and B A: Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 25 Double-Unders 10 bent over barbell rows (95/65;125/85) 25 Double unders 10 thrusters (95/65;125/85) B: Metcon (Time) For time: 4 Rounds: 15 Hollow Rocks 15 Singlearm push presses, each arm (24kg/16kg; […]

2020-09-18

2020-09-18

Announcements Ask your coach about our in-house competition When – September 19th starting at 9:00a Where – CFM What – In-house partner 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 […]

2020-09-17

2020-09-17

Announcements Ask your coach about our in-house competition When – September 19th starting at 9:00a Where – CFM What – In-house partner 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 […]

2020-09-16

2020-09-16

Announcements Ask your coach about our in-house competition When – September 19th starting at 9:00a Where – CFM What – In-house partner 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 […]

2020-09-15

2020-09-15

Announcements Ask your coach about our in-house competition When – September 19th starting at 9:00a Where – CFM What – In-house partner 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 […]

2020-09-14

2020-09-14

Announcements Ask your coach about our in-house competition When – September 19th starting at 9:00a Where – CFM What – In-house partner 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 […]

2020-09-11

2020-09-11

Announcements 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 […]