Month: June 2011

2011-06-11 Open Gym, Free Saturday, Rumble By The River

Post author By CrossFitMGM
Post date June 10, 2011
1 Comment on 2011-06-11 Open Gym, Free Saturday, Rumble By The River

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.

9:00 a.m.
SPRING SATURDAY
Prospective Members can join us for a free tour and a free workout at 9 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!

A group of us are at Rumble By The River, a Garage Games sponsored CrossFit competition, in Columbus, Georgia this weekend. David, Cody, Bean, Katechis, Steve and Emmit are competing. Wish them luck! For updates, visit Rumble By The River on Facebook.

CrossFit Workouts

2011-06-10 WOD

Post author By CrossFitMGM
Post date June 9, 2011

10-8-6-4-2 for time:
– Front Squat (135/95#)
– 200m Sprint
– KB Snatch Right (24/16kg)
– KB Snatch Left

Tags Run, Snatch, Squat

Underground Strength Workouts

2011-06-09 WOD

Post author By CrossFitMGM
Post date June 8, 2011

Three Rounds
– 5 Push Press
– 5 Weighted Pullups

Four Rounds
– 300′ Farmers Walk
– 30 Mountain Climbers

Three Rounds
– 15 Tree Choppers
– Suicide Run

Tags Farmer's Walk, Mountain Climber, Press, Pullup, Run

CrossFit Workouts

2011-06-08 WOD

For time:
-Row 20 calories
-30 Burpees
-40 Clean and Jerk (95/65)
-50 Toes to bar
-100′ Overhead walking lunge (45/25lb plate)
-150′ Sprint

Tags Burpee, Clean, Jerk, Lunge, Rower, Run, Toes to Bar

Underground Strength Workouts

2011-06-07 WOD

Five Rounds
– 5 Handstand Pushups
– 5 Deadlifts (225/135#)

Three Rounds
– Max Pushups
– Max Body Rows

Two Rounds
– Two Minutes Max Slam Balls
– Two Minutes Max Wall Balls

Tags Deadlift, Pushup, Slam Ball, Wall Ball

CrossFit Workouts

2011-06-06 WOD

“Amanda”

9-7-5 for time:
– Muscle-ups
– Squat Snatch (135/95#)

Tags Muscle Up, Snatch

Rest Day Workouts

2011-06-05 Rest Day

Post author By CrossFitMGM
Post date June 4, 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].

Community Events Workouts

2011-06-04 Open Gym, Foundations, Free Saturday

Post author By CrossFitMGM
Post date June 3, 2011

8:00 – 10:00 a.m.
FOUNDATIONS
A new Foundations class starts Week 1. It’s not too late to join the new class! Just show up at 8 a.m. with comfy workout clothes and shoes, and a water bottle.

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