VIDEO: CrossFit Montgomery Team “Co-Shir” – Cody & Steve come in
1st place in their heat in the Final Team Event: “Omaha Beach”
at Rumble By The River hosted by CrossFit Inception
“J.T.”
21-15-9 for time:
- Handstand Pushups
- Ring Dips
- Pushups
Month: June 2011
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].
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. No one is allowed to work out during the PT & Wellness Seminar which begins at 10:00 a.m.
8:00 – 10:00 a.m.
FOUNDATIONS
A new Foundations class starts July 9. Please contact us if you or someone you know is interested in getting started.
10:00 a.m.
FREE SATURDAY: 6th PT & Wellness Seminar with Lane
Lane Blondheim from Active Health and Rehab will be discussing wrists, arms, and elbows. Our PT & Wellness seminars are free and open to the public. Invite your family and friends!
Prospective Members can join us for a free tour and a free workout afterward. 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.
Pick Your Poison
AMRAP – 20 Minutes:
– 3 Push Jerk
– 7 Poison
– 30 Seconds Rest
Poison Options: Deadlift, Squat (Front, Back, Overhead), KB Swing, Burpee, Pullup, Box Jump, Wall Ball
Categories
2011-06-16 WOD
Four Rounds
1a. 5 Tire Flips
1b. 5 Double KB Rows
Three Rounds
2a. 5 Double KB Presses
2b. Max Lateral Walking Pushups
Two Rounds
3a. 15 Double Kettlebell Cleans
3b. 15 Toes to Bar
*Heavy kettlebells on these lifts. Brace your back and keep it flat, no bending. Rest as needed. Slow and controlled on Toes to Bar, on the way up and the way down.
Categories
2011-06-14 WOD
Four Rounds
1a. 5 Turkish Getups w/ Right Arm
1b. 5 Turkish Getups w/ Left Arm
Three Rounds
2a. 50′ Overhead Lockout Walk
2b. 50′ Front Rack Walk
2c. 50′ Farmers Lunge
2d. 150′ Farmers Walk
Categories
2011-06-12 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].