Month: May 2011

CrossFit Workouts

2011-06-01 WOD

Thruster
1-1-1-1-1 Reps

Mobility WOD

Beyond the Whiteboard

Tags Thruster

CrossFit Workouts

2011-05-31 WOD

CrossFit Regional Workout 11.1
For Time:
– Run 1,000m
– 30 HSPU
– Row 1,000m

Mobility WOD

Beyond the Whiteboard

Tags Pushup, Rower, Run

CrossFit Events Workouts

Memorial Day is a day of rememberance and reconciliation. Many observe this day by visiting cemetaries and memorials and spending time with family and friends. We’d like you visit The Boneyard at 11:00 a.m. and spend time with us and a hero. You have two options:

Option 1 – You can choose from a list of Hero WODs.
Option 2 – You can pick a random Hero WOD from The Hopper.

There will also be the option of partnering or teaming up.

Note: The Boneyard will be closed for morning and evening classes. Our new morning schedule (classes begin at 5:45 and 6:30 a.m.) begins Tuesday, May 31.

Rest Day

2011-05-29 Rest Day

Sundays are rest days at CrossFit Montgomery. 23:1 … The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.

Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Our Announcements page is updated on Sunday. We also provide updates via email and on Facebook and Twitter throughout the week. If you want to receive these announcements and other updates, please email us at [email protected].

Community Events Workouts

2011-05-28 Open Gym, Free Saturday

Post author By CrossFitMGM
Post date May 26, 2011

Saturday Schedule
Note: Operating hours for Saturdays are now 8:00 – 11:00 a.m.

9:00 a.m.
RUNNING CLINIC
We will provide running form information, tips, and drills. Free to members and $25 to non-members.

8:00 – 11:00 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 have a WOD that you can do or you can choose to do a WOD that you missed this week.

10:00 a.m.
SPRING SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. If you plan to work out, be sure to wear comfortable clothes and shoes and bring your water bottle. You’ll be moving around and breaking a sweat.