Underground WOD
Six Rounds
1a. 5 KB Clean and Press w/ Right
1b. 5 KB Clean and Press w/ Left
1c. 20 Mountain Climbers (each)
Five Rounds
2a. 10 KB Snatches w/ Right
2b. 10 KB Snatches w/ Left
2c. 10 KB High Pulls
Endurance WOD
Three to Seven Rounds:
– 4:00 Run
– 3:00 Recovery
Watch the CrossFit Montgomery video promo featuring members of CrossFit Montgomery doing the “Scale Back Alabama Dance” for the 2011 Scale Back Alabama Campaign. We were one of three groups selected to produce a sample video. Our video will be used as an example for those submitting videos to the Scale Back Alabama dance video contest.
A big thanks to member Amy (director) who taught us the dance (modified with some of her smooth moves) and to members Christy, Donna, Jenna, Malissa, Mickey, Sara and Coaches Jennie, Greg, Mike and Nate (dancers) and Chris, Evey and Mary who assisted us! Who knew we could dance?! We did! Enjoy the bloopers.
Scale Back Alabama is a statewide weight-loss contest that started in January 2007. The purpose of the 10-week contest is to encourage Alabamians to lose weight, to exercise and to have fun while doing it. Last year’s campaign drew more than 33,000 people in almost every county with a cumulative reported weight loss of 143,309 pounds.
Kick-off for 2012 is January 19! Get your team of four ready to participate. Visit www.scalebackalabama.com for more information on how to register.