Month: July 2011

Categories
Community Events Workouts

2011-07-16 Saturday Schedule

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.

8:00 – 10:00 a.m.
FOUNDATIONS
A new Foundations class started last Saturday. Our next class begins August 6. Please contact us if you or someone you know is interested in getting started.

10:00 a.m.
FREE SATURDAY
Prospective Members can join us for a free tour and a free workout. 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.

Categories
Workouts

2011-07-15 WOD

Filthy Fifty:
– 50 Box Jumps (24″/20″)
– 50 Jumping Pullups
– 50 Kettlebell Swings (24kg/16kg)
– 50 Walking Lunges
– 50 Knees to Elbows
– 50 Push Press (45#/35#)
– 50 Back Extensions
– 50 Wall Balls (20#/14#)
– 50 Burpees
– 50 Double Unders

Mobility WOD

Categories
CrossFit Workouts

2011-07-14 WOD

“Randy”
– 75 Power Snatches

Mobility WOD

Categories
CrossFit Workouts

2011-07-13 WOD

“Fran”
21-15-9:
– Thruster (95#65#)
– Pullup

Mobility WOD

Categories
CrossFit Workouts

2011-07-12 WOD

For Time:
– 1k Row
– 800m Run

Mobility WOD

Categories
CrossFit Workouts

2011-07-11 WOD

Deadlift
1-1-1-1-1 Reps

10 to 1, 1 to 10:
– Pushups
– Jumping Lunges

Mobility WOD

Categories
Community Events

PT & Wellness Seminar

Join us Saturday, July 23 for our next PT & Wellness Seminar Series with Lane Blondheim. Lane is the clinical director and physical therapist at Active Health and Rehab, Montgomery’s premiere physical therapy clinic. The Seminar Series consists of a monthly Saturday seminar with a question and answer session, discussing various topics, e.g. recovery, nutrition, injury prevention, mobility, etc. held at The Boneyard. On July 23, we will be talking about the neck. Our seminars are free and open to the public. Invite your family and friends!

Categories
Rest Day Workouts

2011-07-10 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].

Categories
Community Events Workouts

2011-07-09 Saturday Schedule

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.

8:00 – 10:00 a.m.
FOUNDATIONS
A new Foundations class starts today. Our next class begins August 6. Please contact us if you or someone you know is interested in getting started.

10:00 a.m.
FREE SATURDAY
Prospective Members can join us for a free tour and a free workout. 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.

Categories
CrossFit Workouts

2011-07-08 WOD

Three Rounds:
– 12 Front Squat (135/95)
– 12 Burpee

Mobility WOD