CrossFit WOD
Deadlift
1-1-1-1-1-1-1
AMRAP – 5 Minutes:
– 5 Power Cleans (95#/65#)
– 7 Burpees
Mobility WOD
Month: March 2012
SATURDAY SCHEDULE
9:00 ~ 10:00 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 either have a WOD that you can do or you can do a WOD that you missed this week.
9:00 ~ 10:00 a.m.
New Endurance Class Begins
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>> Note: The CFMGM Endurance Team is running in the Resurrection Run 5K/10K in Prattville.
10:00 ~ 12:00 a.m.
New Foundations Class Begins
A new Foundations class starts. Please contact us if you or someone you know is interested in getting started.
10:00 & 11:00 a.m.
Group WOD = Open WOD 12.2
We are hosting the Open WODs every Saturday at 10 a.m. and 11 a.m. unless otherwise noted. Register athletes: read this.
CrossFit WOD
Five Rounds for Load:
– 2 Hang Cleans
– 2 Power Cleans
– 2 Hang Squat Cleans
– 2 Squat Cleans
Same weight for each movement. Increase weight between rounds.
Mobility WOD