Three Rounds for Time:
– 100m Lunge
– 100m Run
– 150′ Bear Crawl
Month: August 2011
Push Press
1-1-1-1
Push Jerk
2-2-2-2
For Time:
– 1 Mile Run
We are placing an order for shirts on Tuesday, September 13. Payment is due by Tuesday, September 13. Information on shirt styles, designs, and cost are available on our Apparel page. Shirts should be available for pick-up two to three weeks from September 13.
Note: We just picked up more of the “Muscles To Go NOT Muscles For Show” charcoal gray cotton shirts (Cost: $15). If you are interested in buying one, speak to one of the coaches after class.
10 to 1:
– Ring Dip (strict)
– Toes to Bar (strict)
– Bridge Up
Back Squat
5-5-5-5-5
For Time (10 minute limit):
– 20 Burpees
– 40 Situps
– 60 SDHP (24kg/16kg)
– 80 Double Unders
Fight Gone Bad 6 – Participate. Donate. Share.
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 weekly. 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 41Fitness@gmail.com.
Join us at 9 and 10 a.m. as we honor the heros killed in action August 6, 2011 by completing the “31Heros” WOD.
“31Heroes”
AMRAP 31 Min.
- 8 Thrusters (155#/105#)
- 6 Rope Climbs (15 ft. ascent)
- 11 Box Jumps (30″/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. As always, we will scaled and modify the movements where necessary. Score = Total # of reps.
FREE SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. For those who have worked out with us before and would like to drop in for a visit, our drop-in fee is $12 ($10 for military). 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!
BISCUITS GAME
Congratulations to David, Jennie, Sara, Jamie, Wendy, Trey, Russ, Dawn, Mark, Mike, Kevin, Chelle, Christy, Jof, Britt, Angela, Chris, Lindsy, Sasha, Jeff, Lauren, Tim, and Sam Ivery for winning a free ticket to Saturday night’s Biscuits Baseball game. We announced on Facebook and via email that the first 20 people to contact us would receive a free ticket. All those who contacted us received a ticket. If you want to join us, we are meeting at the Riverwalk Stadium Box Office (Google Map) at 6:40 p.m.
AMRAPs
– 3 Minutes of Rower (Calories)
– 2 Minutes of Rest
– 3 Minutes of Clean, Catch, Squats
– 2 Minutes of Rest
– 3 Minutes of Suicide Runs
– 2 Minutes of Rest
– 3 Minutes of KB Snatches
Friday night is Gymnastics Nite. We will meet at The Armory at 5:50 p.m. The only evening class is the 5 p.m. class.
“Nicole”
AMRAP – 20 Minutes
– 400m Run
– Max Pullups
Tabata Circuits
– Push Press (95#/65#)
– Box Jumps (24″/20″)
– Wall Ball (20#/14#)