2020-05-01

2020-05-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (5/5/5/5/5) Metcon Metcon (Time) 21-15-9 Calorie Row Burpees 15-9-3 Snatches -set of 15 is done at 95/65 – set of 9 is done at 125/85 – set of 3 is done at 155/105 Complete the snatches after the burpees each time

2020-04-24

2020-04-24

CrossFit Montgomery – CFM Remote View Public Whiteboard CFM Remote A: Metcon (Time) For Quality: 4 Rounds- 10 Weighted Cossack Squats 10 Hollow rocks 10 Weighted Lunges 10 Superman snaps 10 Air Squats with a 2 second pause at the bottom 10 Perfect Push upstime is the measure, but instead focus on quality reps in […]

2020-04-23

2020-04-23

CrossFit Montgomery – CFM Remote View Public Whiteboard Warm-up CFM Remote building on last week’s 20:00, adding 4:00 of work to this week’s Metcon (Distance) 24:00 :30 hard run/bike/row :30 easier run/bike /row Rx+ backpack or weight vest

2020-04-22

2020-04-22

CrossFit Montgomery – CFM Remote View Public Whiteboard Warm-up CFM Remote between each metcon, rest 1/2 the amount of time it takes to complete A: Metcon (Time) 4 Rounds: 10 hand release push ups 10 air squats 10 sit ups 10 jumping jacks B: Metcon (Time) For time: 10 presses (either each arm with kb […]

2020-04-21

2020-04-21

CrossFit Montgomery – CFM Remote View Public Whiteboard Warm-up CFM Remote A: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 3 HSPU 6 Burpees 9 Mountaint Climbers (2:1) 12 Bicycle sit ups (2:1; so each time your left knee meets your right elbow is one rep)scale options: HSPU -> Pike pushups -> 2:1 Hand release […]

2020-04-20

2020-04-20

CrossFit Montgomery – CFM Remote View Public Whiteboard CFM Remote Metcon (Time) For Time: 40 feet bear crawl 3 rounds: 10 one arm rows (use KB, DB, or odd object), total 10 push ups 10 hollow rocks 40 feet bear crawl 3 rounds: 10 jump squats 10 lunges 10 hollow rocks 40 feet bear crawl […]

2020-04-17

2020-04-17

Announcements We have temporarily suspended in facility classes. We have moved all our programming to CFM Remote. CrossFit Montgomery – CFM Remote View Public Whiteboard Warm-up rotate every minute for 10:00, at an easy warm-up pace high knees fanny kicks air squats jumping jacks burpees CFM Remote Metcon (Time) For time: Buy in: 100 double […]