SATURDAY SCHEDULE
Good luck to those running in the Butterflies & Bridges 8K!
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.
10:00 & 11:00 a.m.
Group WOD
Come in at 10 or 11 and we’ll have a group WOD for you!
Run
– 5k
CrossFit WOD
“Jackie” Rewind
– 1,000m Rower
– 50 Thrusters
– 30 Pullups
– 50 Thrusters
– 1,000m Rower
Mobility WOD
CrossFit WOD
Tabata
– Press @ 1/2 BW
Four rounds of:
– 0:30 Max Burpees, 0:30 Rest
– 0:30 Max Double Unders, 0:30 Rest
– 0:30 Max KB Swings, 0:30 Rest
Endurance WOD
Three Rounds:
– 100m Run
– 1x Rest
– 200m Run
– 1x Rest
– 400m Run
– 1x Rest
CrossFit WOD
Four Rounds:
– 50 Air Squats
– 400m Run
Mobility WOD
Coach Chase Park was born in Miami Florida in 1983, then relocated to Montgomery Alabama in 2006 for employment with the Montgomery Fire/Rescue Service. Having started his Public Safety career in 2003, Chase has found “functional fitness” to be a lifestyle as well as a necessity. Chase was turned onto Crossfit when competing in the Scott Firefighter Combat Challenge tour in 2010. Wanting to further his own, as well as others’ understanding of the Crossfit methodology, he obtained his Level 1 and Olympic lifting certifications. With plans to continue educating himself and others in methods of overall general physical and mental preparedness, he hopes to be an asset to the “functional fitness” community for a long time to come.
Coach Chase trains our Montgomery Public Safety Personnel and coaches our general classes from time to time. Join us in welcoming Coach Chase to the CrossFit Montgomery family!
AMRAP – 7:00
– 5 Dumbbell Thrusters (45#)
– 5 Burpees
Underground Strength
Skill – 10 Minutes:
Handstand
Five Rounds:
1a. Max Ring Dips
1b. Max Ring Rows
1c. 10 V Ups
Three Rounds
2a. 150′ Farmers Walk
2b. 10 KB Snatch (each arm)
Endurance WOD
Three Rounds
– 1200m TT
– 2x Rest
Handstand
CrossFit WOD
Squat Clean
– Single Heavy Rep in 10 Minutes
Finisher
AMRAP – 2:00
– 5 Hang Power Cleans @ 65%
– Max Pullups/Pushups/Situps/Air Squats/Calories
– 1:00 Rest
Mobility WOD
Join us at the Second Saturday Riverfront Festival this Saturday, April 14, (5-8 p.m.) at Riverfront Park as we promote Pound For Pound and collect money for the Arthritis Foundations’s Arthritis Walk (which is Thursday, May 3). CrossFit Montgomery members will be demo-ing WODs and the CrossFit Montgomery coaches will “collect” on this week’s fundraising efforts.
We will be in front of the Silos, between the Amphitheater and the Silos. All CrossFit Montgomery members are encouraged to attend and WOD with us! Volunteers are needed as well. Email [email protected] if you want to WOD or volunteer to help.
Want to make your coaches sweat? Donate $1 per rep.