8:00 ~ 9:00 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.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.
9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.
Andrea (pictured above in the yellow tee) was born in Mt. Clemens, Michigan in 1978 and relocated to Montgomery, Alabama in May 2012. She was introduced to CrossFit in 2010 during a one-year tour to Baghdad, Iraq where she became passionate about the sport; not only for its physical benefits but its sense of community. Andrea holds a Level 1 certification and a variety of specialty certification. When she is not training and coaching, Andrea balances spending time with her two children (Tori and Nate), serving in the Air Force and co-owning CrossFit Apeiron in Enterprise, AL. She has competed in the Victory Base Complex, Baghdad Hardbodies competition (1st Place); Victory Base Complex, Baghdad CrossFit competition (3rd Place Team); Galaxy Nova obstacle course/figure competition; Tough Mudder, Warrior Dash, Marine Corps Marathon and Rock and Roll ½ Marathon. Andrea looks forwarded to being a part of the CrossFit Montgomery family and coaching and training with its members.
Andrea coaches in the mornings and evenings. Join us in welcoming Coach Andrea to the CrossFit Montgomery family!
CrossFit WOD
In 20:00:
– 800m Run
then
AMRAP
– 5 KB Presses (each arm)
– 10 Deadlifts (135#/95#)
– 15 Wall Balls
Mobility WOD
Congrats to Coach Chase and the Montgomery Firefighter Combat Team for winning 1st Place this past weekend at the Scott Firefighter Combat Challenge. They were three seconds from setting a new world record! Coach Chase also came in 1st Place in the tandem event. Read more and watch the video of the team at work.
CrossFit WOD
Back Squat
6-5-4-3-2 @ 4011
3:00 Rest
Three Rounds
– 12 Barbell Front Rack Lunges (total)
– 1:30 Rest
Ladder – 6:00
– Situp
– Pushup
* 1 Situp, 1 Pushup, 2 Situps, 2 Pushups, 3 Situps, 3 Pushups, etc.
Endurance WOD
Tabata Run/Row
CrossFit WOD
Turkish Getups
Ladder: 5 to 1 (both arms)
For Time:
– 250m Row
– 15 KB Swings (32kg/24kg)
– 25 burpees
– 15 KB Swings (32kg/24kg)
– 250m Row
CrossFit WOD
Six Rounds:
– 9 Box Jumps (24″)
– 6 CoVP Pullups
– 3 Clean & Jerks
– 200m Run
– 2:00 Rest
Endurance WOD
Eight to Twelve Rounds:
– 50m Run/75m Row
– 4:00 Recovery
CrossFit WOD
Hang Power Snatch
3-2-2-1-1-1-1
Partner Finisher
AMRAP – 6:00
– 15 Air Squats
Resting Partner: Suitcase Hold
Mobility WOD
Good luck to Coach Chase Park and the Montgomery Fire and Rescue Department competing at the Firefighter Combat Challenge Friday and Saturday! Learn more>>
8:00 ~ 9:00 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.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.
Run
– 2M TT (Time Trial)
Row
– 5K TT (Time Trial)
9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.
9:00 ~ 11:00 a.m.
Foundations Class
A new Foundations class begins. Please contact us if you or someone you know is interested in getting started.
CrossFit WOD
“Annie”
50-40-30-20-10:
– Double Unders
– Situps