Month: September 2011

Categories
Community Events Workouts

2011-10-01 Saturday Schedule

We wish Coach Mike and Coach Nate and all of our CFMGM members racing in the Montgomery Half Marathon/5K the best of luck. Show ’em what cha got!

NOTE: If you’re coming to The Boneyard on Saturday morning, you may have to take an alternate route because of the race. View the course maps.

SATURDAY’S 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.

9:00 – 11:00 a.m.
FOUNDATIONS
A new Foundations class starts today. Please contact us if you or someone you know is interested in getting started. Our next Foundations Program begins Saturday, October 29 at 9:00 a.m.

FREE SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. This is only for people who have never worked out at The Boneyard. 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

2011-09-30 WOD

AMRAP – 15 Minutes
– 5 Power Snatch (95#/65#)
– 15 Wall Ball (20#/14#)

Categories
Underground Strength Workouts

2011-09-29 WOD

Four Rounds
1a. 3 Hang Squat Cleans
1b. Max Plank Hold

Three Rounds
2a. 6 Double KB Cleans
2b. Max Hollow Rocks

Three Rounds
3a. 10 Box Jumps
3b. 10 Weighted Situps

Categories
CrossFit Workouts

2011-09-28 WOD

For Time:
– 50 KB Swings (24kg/16kg)
– 50 SDHP (24kg/16kg)
– 1k Row

Categories
Underground Strength Workouts

2011-09-27 WOD

Four Rounds:
– Max Muscle Ups
– 20 Jumping Squats

Three Rounds:
– Max Ring Dips
– 30 Situps

Two Rounds:
– Max Pullups (strict)
– 40 Lunges (total)

Categories
CrossFit Workouts

2011-09-26 WOD

Four Rounds for time:
– 3 Thruster (135#/95#)
– 3 Push Press (135#/95#)
– 3 Front Squat (135#/95#)
– 15 Pullup

Categories
Rest Day Workouts

2011-09-25 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 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 [email protected].

Categories
Workouts

2011-09-24 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.

10:00 a.m.
FREE SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. This is only for people who have never worked out at The Boneyard. 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

2011-09-23 WOD

Press
5-5-5-5-5

For Time:
– 2k Row

NOTE:  The only evening classes are the 5:00 p.m. class and Foundations at 5:30 p.m. Join us at The Armory (1018 Madison Ave, Montgomery, AL 36104) for a Gymnastics Class at 6:00 p.m. (Be there at 5:50 p.m.) Cost: $4.00. Cash only. Please no IOU’s. The Armory offer classes for every level of today’s gymnasts. Starting with 2 year-olds and progressing toward adults. The classes encompass all ages and abilities.

Categories
CrossFit Workouts

2011-09-22 WOD

For Time:
– 5k Run