Daily Motivation: “A goal without a plan is just a wish.” -Antoine de Saint-Exupery
CrossFit WOD
1RM Overhead Squat is > .75 Body Weight
Six Rounds w/ 3:00 Rest Between Rounds
– 3/2/2/1/1/1 OH Squat @ 21X1
– Max Strict Pullups @ 21X1
1RM Overhead Squat is < .75 Body Weight
Five Rounds w/ 1:00 Rest
– 5 Overhead Squats w/ 70% of 1RM @ 4122
– 5 KB Rows @ 4122
Finisher
A. 30 Burpee Pullups
or
B. 45 Burpees
Daily Motivation (Weekend Edition): “You don’t have to be great to start, but you have to start to be great.”
9:00 ~ 10:00 a.m.
Open WOD 13.4
The Boneyard will open at 8:00 a.m. for those who are competing in the Open to warm up and prepare to do Open WOD 13.4 at 9 a.m.
9:00 ~ 10:00 a.m.
Open Gym
10:00 ~ 11:00 a.m.
Group WOD
Daily Motivation: “You can have results or excuses. You can’t have both.”
CrossFit WOD
Five Rounds:
– 2.2.2 Deadlift (70% 1RM)
– 200m Run
– 3.3.3 Ring Dip
– 200m Run
Daily Motivation: “You are so worth it. Stay strong!”
CrossFit WOD
Five Rounds (every 3:00)
– 6 Front Squat @ 4021/3 Front Squat @ 20X1
– Max Ring Rows @ 4021/Max Strict Pullups @ 11X1
Max Efforts:
– Plank Hold
– :30 Rest
– Side Bridge on Right
– :30 Rest
– Side Bridge on Left
Daily Motivation: “Yeah, so it’s cold. Go anyway.”
CrossFit WOD
Work 10:00 @ 85%
– 6 Pushups
– 8 Situps
– 10 Lunges Total
Work 10:00 @ 85%
– 5 KB Clean and Press (each)
– 20 Double Unders
April 20 – Save the date for our 3rd Annual Spring Fling!
WHAT: Outdoor Games & Cookout
WHEN: Saturday, April 20 (Games Starting @1 and Cookout Starting @6)
WHERE: 9378 Katechis Lane, Montgomery, AL 36108 (past Airport)
WHY: We are spending time together as a family and saying farewell to our military family members that are moving soon.
BRING: Your own drinks (cooler), a lawn chair, a side dish, and fishing pole if you want to fish. Lawn games are needed!
RSVP AND FOOD ITEM LIST (located at The Boneyard – main entrance 37)
Place your name and what you plan to bring to the cookout on the sign up sheet at the gym. If bringing significant others to Cookout, place the number of people that will be accompanying you. Please make enough food to feed 20-25 people. Let’s try to keep the number of similar dishes down to 4. Desserts are considered a side dish. Paleo foods are preferred! Non-Paleo foods will happily be eaten. Those not bringing a dish can donate $5 per adult (kids eat free) to Jennie or David for meat and consumables.
Check out the photos from our 1st Annual and 2nd Annual Spring Flings.
Don “Buda” Kang recently became a CrossFit Level 1 (CF-L1) Trainer and has been assisting with Basics classes. He has been doing CrossFit for three years and became a member of CFM in July 2012 with his wife Cristina. Coach Don is an Air Force Pilot attending Air War College at Maxwell Air Force Base and will return to his hometown of San Antonio at the end of May. He and Cristina have three children: Colin (10), Kira (8), Chloe (5).
John Siary is a CrossFit Level 1 (CF-L1) Trainer and is Barbell certified under Coach Mark Rippetoe. He has been doing CrossFit for five years and obtained his L1 in August 2008. Coach John, originally from Albany, New York, is a United States Marine Corps Surface to Air Weapons Officer and Air War College Instructor of Leadership & Warfighting. John, his wife Caroline and sons John (11) and Evan (9) will be stationed at Maxwell Air Force Base until summer 2015. John has been a member of CFM since July 2012, attending the 5:00 a.m. class. He will be coaching morning classes starting in April.
Please join us in welcoming John Siary and Don “Buda” Kang to the CrossFit Montgomery family as coaches!
Daily Motivation: “‘Why do I CrossFit?’ So I only have to make one trip carrying in the groceries.”
CrossFit WOD
Five Rounds
– 5 TGU Left Unbroken
– 5 TGU Right Unbroken
Four Rounds
– 1:00 KB Swings
– 3:00 Rest
Daily Motivation: “When your mind asks, ‘Can I do this?’ reply out loud with, ‘Absolutely’ —— then get funny looks.”
CrossFit WOD
Thruster
3-2-2-1-1-1
w/ 3:00 Rest
EMOM – 10:00
– 3 Power Cleans @ 70% 1RM
Daily Motivation (Weekend Edition): “What can you do today to bring you one step closer to your goal.”
9:00 ~ 10:00 a.m.
Open WOD 13.3
The Boneyard will open at 8:00 a.m. for those who are competing in the Open to warm up and prepare to do Open WOD 13.3 at 9 a.m.
9:00 ~ 10:00 a.m.
Open Gym
10:00 ~ 11:00 a.m.
Group WOD