2014-08-01

2014-08-01

41 Railroad – CrossFit Group Warm-up :30 Rower :30 Jump Rope 1:00 Rower 1:00 Jump Rope :30 Rower :30 Jump Rope 2x: Warmup #3 (No Measure) – 10 Overhead Squats – 10 Burpees WOD Metcon (Time) Five Rounds w/ 2:00 Rest – 20 Double KB Front Rack Lunge – 200m run – 40m Double KB […]

Boxes, Balls & Burpees Oh My

Boxes, Balls & Burpees Oh My

37 Railroad, 41 Railroad – CrossFit Group Warmup #2 (No Measure) – 5 Lunges (each) – 10 Situps – 15 Kettlebell Swingsshoulder & Hip Mobility Metcon (Time) 30-20-10 Box Jumps (24″/20″) Wall Balls (20#/14# @ 10’/9′)10:00 Rest Metcon (AMRAP – Reps) 3:00 Burpees

2014-07-30

2014-07-30

Main – CrossFit Group Warm-up – 200m Run – 250m Row 2: Warmup #2 (No Measure) – 5 Lunges (each) – 10 Situps – 15 Kettlebell Swings Weightlifting Four Rounds w/ 3:00 Rest A: Power Clean (3.3.3 TnG) Rest 10 seconds between triplets. WOD B: Metcon (AMRAP – Reps) EMOM – 12:00 – Odd: 5 […]

2014-07-29

2014-07-29

Main – CrossFit Group Warm-up – 200m Run PVC Pipe Warmup – 10 Pass Throughs – 10 Twists – 10 Good Mornings – 10 Pole Stretches – 10 Overhead Squats Mobility – Calf – Hamstring 1 to 5 Reps w/ Partner – Six Count Burpee WOD Metcon (Time) Ten Rounds For Time: – 400m Run […]

31HEROES WOD & FUNDRAISER

31HEROES WOD & FUNDRAISER

Join us at 9 a.m. on Saturday, August 2 as we honor the heroes killed in action August 6, 2011 by completing the “31Heroes” WOD. Join our team and/or donate to the cause (funds for programs that provide support to families of all fallen military heroes—past, present, and future). You do not have to register […]

2014-07-28

2014-07-28

Main – CrossFit Group Warm-up – 400m Row – 10 Plank Lunges – 5 Plank Samsons – 5 Plank Squats 2: Warmup #2 (No Measure) – 5 Lunges (each) – 10 Situps – 15 Kettlebell Swings Weightlifting A: Back Squat (3-2-1-3-2-1) Tempo: 30X1 Rest: 3:00 between sets B: Barbell Reverse Lunge (4-4-4 (each leg)) Rest: […]

2014-07-25

2014-07-25

Main – CrossFit Group Warm-up – 200m Run – 10 Inch Worms w/ Pushup – 10 Plank Lunges (total) – 10 Plank Samsons (total) – 10 Plank Squats (total) Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. […]

CFM WELCOMES NEW COACH BRANDON

CFM WELCOMES NEW COACH BRANDON

Join us in welcoming new Coach Brandon King to our family of CFM coaches! Brandon has been a member of CrossFit Montgomery since the summer of 2011. Coming from a sports background, he was looking for something more than what the typical gym experience could offer. After seeing some videos and reading a few articles, […]

CFM WELCOMES NEW COACH TOM

CFM WELCOMES NEW COACH TOM

“Why did I become a CrossFit Level 1 Trainer? Simple, I love CrossFit! I love what CrossFit has done for me, especially for my wellness, and I want to share what I have learned with as many people on the planet that I can. Some people say I’ve drank the Kool-Aid. Okay!” -Coach Tom Clark […]

2014-07-24

2014-07-24

Main – CrossFit Group Warm-up – 250m Row PVC Mobility – 10 Pass Throughs – 10 Twists – 10 Good Mornings – 10 Pole Stretches – 10 Overhead Squats 1 to 5 Reps: – Pushup – Pullup Weightlifting Five Rounds w/ 2:00 Rest A: Shoulder Press (1 Rep @ 12X1) Metcon B: Metcon (AMRAP – […]