CrossFit WOD
AMRAP – 10:00
– 5 Ring Dips
– 5 Lunges (each)
– 10 Mountain Climbers (each)
3:00 Rest
AMRAP – 10:00
– 5 Box Jumps (24″”/20″”)
– 5 Toes to Bar
– 10 Burpees
Note: Pace. Do the first round slow. Each round allow yourself to go a little bit faster, but do not redline.
CrossFit WOD
Three Rounds w/ 3:00 Rest
– 5 Front Squats
– :30 Rest
– 3 Front Squats
– :30 Rest
– 1 Front Squats
Note: Increase weight between rounds, but use the same weight for the sets of 5, 3, and 1.
Three Rounds w/ 3:00 Rest
– 5 Push Press
– :30 Rest
– 3 Push Press
– :30 Rest
– 1 Push Press
Note: Increase weight between rounds, but use the same weight for the sets of 5, 3, and 1.
For Time:
– 1k Row
-or-
– 1k Run
Good luck to everyone participating in CrossFit Intrigue’s Mission Possible, Mercedes Benz Marathon Weekend in Birmingham and Cupid’s Undie Run in Atlanta!
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! Sign up for our free class now. Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for military) drop-in fee to WOD.
CrossFit WOD
1RM – 15:00
– Snatch
Ladder – 8:00
– Push Press (115#/75#)
– Box Jump (24″/20″)
CrossFit WOD
1. AMRAP – 3:00 w/ 3:00 Rest
– Rower (Calories)
2. AMRAP – 3:00 w/ 3:00 Rest
– Turkish Getups (20kg/12kg)
3. AMRAP – 3:00 w/ 3:00 Rest
– Burpee Pullups
– or –
– Burpee Box Jumps (20″/16″)
4. AMRAP – 3:00 w/ 3:00 Rest
– Slam Ball
5. AMRAP – 3:00 w/ 3:00 Rest
– Hollow Rocks
CrossFit WOD
Ten Rounds w/ 1:00 Rest:
– 3 Deadlift (225#/155#)
– 10 Burpees
– 30 Double Unders
CrossFit WOD
Skill – 10:00
– Handstands
EMOM – 10:00
– Odd: 10 Pullup
– Even: Max Pushup
5:00 Rest
EMOM – 10:00
– Odd: 10 Pushup
– Even: Max Air Squat
CrossFit Montgomery welcomes new coaches Amber Hildebrand, Jodi Jordan and Josh Whitman (pictured above, left to right), all CrossFit Level 1 trainer certified. All three, along with Jodi’s husband Andy and Amber’s husband Brad, are familiar faces at the Boneyard.
As an athlete in high school Amber Hildebrand played volleyball and ran track but didn’t discover the many benefits of weightlifting until after college. Amber retired from her career as a publicist in Washington, DC soon after welcoming her first child, and became more interested in weight training and nutrition. She was hired as a group fitness instructor with the YMCA and taught boot camp classes in Virginia before her family’s move to Alabama. Initially, Amber believed cardio was the key to a healthy body until she began weight training with her husband to get back in shape from her first child. Having fallen in love with “picking up heavy stuff and putting it down” and loving the motivation of group training, the transition to CrossFit was a perfect fit.
Upon moving to Alabama in Summer 2012, Amber joined CFM as a member and never looked back. “As a ‘gym rat’ I got bored and the repetitive movements left me with injuries. I finally gave in to CrossFit after much consideration and a little nervousness. After the first Saturday group WOD I was hooked! I’ve been coming back consistently ever since. Because of the outstanding coaching I received at CFM I felt, after a short time as a CrossFitter, that I was ready to sign up for an L1 Certification. CFM’s coaches definitely prepared me well for the course and the knowledge and skills I’ve gained from CFM’s current coaches is invaluable. I’m so happy to be a part of this exceptional group of people and to keep learning from everyone around me.”
Amber believes that a strong functional body and mindset for exercise and nutrition are key to her lifestyle and are extremely important in teaching her children as they grow. In the future Amber is looking to also complete a CrossFit Kids Certification and help a new generation of CrossFitters reach their full athletic potential.
Jodi Jordan has worked out at the gym since moving to Montgomery from Arizona in 2011. She was introduced to CrossFit in 2009 having no athletic background and a healthy dose of skepticism. After working out with the trainers at CrossFit Luke Air Force Base for less than a year, she was able to compete and place 7th in the Fitness American 2010 competition in Las Vegas. The 40-year-old mother of two has since gone on to compete at a variety of regional CrossFit competitions, as well as in bodybuilding competitions throughout the country.
“CrossFit blew my mind – I was able to do things I never dreamed of before. If you would have told me ten years ago that I would be able to do even one pull-up, I would have laughed. Thanks to CrossFit, I completed more than 1,000 pull-ups in a month last January. That’s surreal. But it’s nothing compared to the emotional and mental resilience I’ve gained from CrossFitting.”
Jodi holds a CrossFit Movement and Mobility certification. Jodi’s training philosophy is simple, she said. “First, I want to make sure everyone is safe, and second, I want to help them be better. I just want people to experience all the goodness I know they can get from CrossFit.”
Josh Whitman has been doing CrossFit for several years. His professional life as a consultant takes him to many CrossFit boxes around the country giving him exposure to various instructional techniques, different types of athletes and different types of programming. Josh is an avid photographer. You have probably seen him running around taking pictures for our website and social networking sites.
Josh believes that CrossFit is for everybody and every body. “It’s amazing to see the diverse group of body types and limitations in CrossFit. There truly is a place for all people at the Boneyard. If you are a longtime athlete or just wanting to get started, I highly recommend you come down to see what CrossFit can do for you. I’ve been at it for several years, and I am constantly improving, learning new things, and meeting really great people.”
Josh is a CrossFit Rowing Trainer and has his CrossFit Movement and Mobility certification. He lives with his wife and two boys in Montgomery.
Please join us in welcoming our new CFM coaches!
CrossFit WOD
3RM – 15:00
– OH Squat
3RM – 10:00
– Strict Press
For Time:
– 100 Wall Balls (20#/14# @ 10’/9′)
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! Sign up for our free class now. Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for military) drop-in fee to WOD.