Four Rounds
– 3 Rope Climbs
– Suicide Run
Four Rounds
– 5 Weighted Step Ups (each)
– 25 Mountain Climbers
Two Rounds
– 30 Sledge Strikes (each)
– 300′ Farmer’s Walk
Categories
Month: October 2011
Four Rounds (3 on/1 off):
– 3 Power Cleans
– 6 Pullups
For Time:
– 150 Air Squats
The Boneyard is closed Saturday, October 8. We are taking a group to CrossFit Birmingham to lift “barbells for boobs” for Amazing Grace, a fundraiser supporting Mammograms in Action.
Sunday is a Rest Day at CrossFit Montgomery. Monday is a federal and state holiday. We will be closed for morning and lunchtime classes but resume normal hours at 5:00 p.m. Monday evening. Monday evening class times are as follows: 5:00, 5:30, 6:00, and 6:30 p.m.
Our thoughts and prayers are with all those who have been affected by breast cancer to include member Patricia Blondheim and Kelli Strowd’s mother Linda.
Notice anything different about our website? We’ve been “pinked” for the month of October in observance of Breast Cancer Awareness Month.
Press
1-1-1-1-1
or
Back Squat
1-1-1-1-1
Three Rounds (4 on/1 off)
– 3 Sumo Deadlifts
– 6 Lateral Jumps
– 9 Pushups
Gymnastics Nite
Gymnastics Nite has been canceled!
Join us at The Armory (1018 Madison Ave, Montgomery, AL 36104) for the next Gymnastics Class on October 21 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
2011-10-06 WOD
Five Rounds
– Max Handstand Pushups
– 150′ Tire Drag
Four Rounds
– Max Strict Pullups
– 5 KB Clean and Press
Three Rounds
– Max Knees to Elbows
– Leg Blaster
Deadlift
1-1-1-1-1
or
Press
1-1-1-1-1
Three Rounds (4 on/1 off)
– 3 Push Jerks
– 6 Box Jumps
– 9 Situps
Categories
2011-10-04 WOD
Four Rounds
– 5 Muscle Ups or Progressions
– 15 Jumping Squats
Three Rounds
– 5 Skin the Cats
– 15 Goblet Squats
Three Rounds
– 15 Weighted Situps
– 30 KB Swings
Join us on Saturday, October 8, 2011 for “Amazing Grace” 2011 at CrossFit Birmingham. We will be taking a group up to CrossFit Birmingham (Google Map) and lifting barbells for boobs for Amazing Grace, a fundraiser supporting Mammograms in Action. If you want to participate, notify Coach Jennie and register online. There is a $35 registration fee to participate. Participants will receive a shirt, while supplies last. When you register, you will have the option to start fundraising. All athletes are welcomed. Weight will be scaled for all fitness levels.
Fundraising WOD – “Grace”
30 Clean and Jerks for time (135#/95#)
Deadlift
1-1-1-1-1
Three Rounds (4 on/1 off):
– 3 Power Cleans
– 6 Pullups
– 9 Air Squats