Month: November 2013

2013-11-29

Post author By CrossFitMGM
Post date November 27, 2013

THANKSGIVING SCHEDULE
We would like to take this opportunity to say we are so very thankful to have such an amazing group of coaches, members and visitors at CrossFit Montgomery! We are closed on Thursday (Thanksgiving Day) and Saturday. We will have two classes on Friday – 11:15 a.m. and 5 p.m. Happy Thanksgiving to you and yours!

FRIDAY WOD
EMOM – 20:00
– Odd: 2 TnG Power Clean w/75%
– Even: 5 C2B Pullups

ANGEL TREE CHILDREN
CrossFit Montgomery is participating in the Salvation Army’s Angel Tree Giving Program. The Salvation Army’s Angel Tree program provides new clothing or toys for children of needy families through the support of donors. We are providing for five children – RaQarius, Raymond, TaDreeana, Jabryan and Aissatou – this year. We are asking members to donate $10 towards a child or to purchase something for a child. We are using our Facebook cover photo to keep up with how much we have collected and what has been bought for the children. If you plan to or have purchased an item for one of our children, please comment on the photo on Facebook. Money and items must be turned in to any of our coaches at the gym no later than Monday, December 9. This will give us time to shop for presents and get them wrapped before the CrossFit For Angels Event on December 14. Note: CrossFit Montgomery members attending the event will not have to donate $10 at the event if they have donated or gifted one of our Angel Tree children. Thank you in advance for your generosity!

Community Events

CFM SPONSORS ANGEL TREE CHILDREN

Post author By CrossFitMGM
Post date November 27, 2013

CrossFit Montgomery is participating in the Salvation Army’s Angel Tree Giving Program. The Salvation Army’s Angel Tree program provides new clothing or toys for children of needy families through the support of donors. We are providing for five children – RaQarius, Raymond, TaDreeana, Jabryan and Aissatou – this year. We are asking members to donate $10 towards a child or to purchase something for a child. We are using our Facebook cover photo to keep up with how much we have collected and what has been bought for the children. If you plan to or have purchased an item for one of our children, please comment on the photo on Facebook. Money and items must be turned in to any of our coaches at the gym no later than Monday, December 9. This will give us time to shop for presents and get them wrapped before the CrossFit For Angels Event on December 14. Note: CrossFit Montgomery members attending the event will not have to donate $10 at the event if they have donated or gifted one of our Angel Tree children. Thank you in advance for your generosity!

CrossFit Workouts

2013-11-27

Post author By CrossFitMGM
Post date November 26, 2013

Daily Motivation: “No one ever drowned in sweat.”

CrossFit WOD
Fun Fifty:
– 50 Box Jump (24″/20″)
– 50 Ring Rows
– 50 Kettlebell Swings (24kg/16kg)
– 50 Walking Lunges
– 50 Knees to Elbows
– 50 Push Press (45#/35#)
– 50 SDLHPs (24kg/16kg)
– 50 Wall Balls (20#/14#)
– 50 Burpees
– 50 Double Unders

Tags Box Jump, Burpee, Deadlift, Double Under, KB Swing, Knees to Elbows, Lunge, Press, Row, Wall Ball

CrossFit Workouts

2013-11-26

Post author By CrossFitMGM
Post date November 25, 2013

Daily Motivation: “Other people may not have high expectations of me, but I have high expectations for myself.” -Shannon Miller

CrossFit WOD
Weighted Strict Chinup (hands facing you) w/ 2:00 Rest
-3/2/1/3/2/1/3/2/1

Four Rounds
– 1:30 Row
– :30 Rest
– :30 Squats
– :30 Pushups
– :30 Situps
– 1:30 Rest

Tags Pullup, Pushup, Rower, Situp, Squat

CrossFit Workouts

2013-11-25

Post author By CrossFitMGM
Post date November 24, 2013

Daily Motivation: “Even if you’re on the right track, you’ll get run over if you just sit there.” – Will Rogers

CrossFit WOD
Four Rounds w/ 3:00 Rest
– 1.1.1.1 Snatch Grip Deadlift

Snatch Grip Deadlift

Five Rounds w/ 2:00 Rest
– 1.1.1 Power Snatch
– 3 to 5 Handstand Pushup

Finisher
– Max Plank Hold

Tags Deadlift, Pushup, Snatch

Workouts

2013-11-23

Post author By CrossFitMGM
Post date November 22, 2013

Daily Motivation (Weekend Edition): “If you set yourself up for success, anything is possible.”

Good luck to those running in the Turkey Burner and the Hill Country Trail 15K this weekend!

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
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for military) drop-in fee to WOD.

CrossFit Workouts

2013-11-22

Post author By CrossFitMGM
Post date November 21, 2013

Daily Motivation: Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed. -Booker T. Washington

CrossFit WOD
EMOM 12:00
– 2 Back Squats w/ 75% @ 31X1

EMOM 8:00
– 3 Push Press w/ 75% @ 12X1