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.
“9-11 THROWDOWN” ~ A One-Round 9 Movement 11 Rep Chipper
Buy-In & Cash-Out: 2,001m Row (representing the year of the 9-11 attacks)
….then 11 reps of the following:
- 36/24″ box jumps
- 125/85# thrusters (deaths @ pentagon)
- burpee chest-to-bar pullups
- 175/120# power cleans (AA Flight #175 (south tower))
- handstand pushups
- 2 pood/1.5 pood swings
- toes to bar
- 170/120# deadlifts (Flight 77 and Flight 93)
- 110/75# push jerks (number of floors in each tower)
We can scale and modify where needed. There is an option to partner up and split the work.