Category: Community

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Community CrossFit Events Foundations Workouts

2011-05-07 Open Gym, Foundations, Free Saturday

Plates and Chains
Plates and Chains

Saturday Schedule
Note:  Operating hours for Saturdays are now 8:00 – 11:00 a.m.

8:00  – 10:00 a.m.
FOUNDATIONS
A new Foundations class starts Week 1. It’s not too late to join the new class! Just show up at 8 a.m. with comfy workout clothes and shoes, and a water bottle.

8:00 – 11:00 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 have a WOD that you can do or you can choose to do a WOD that you missed this week.

10:00 a.m.
SPRING SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. If you plan to work out, be sure to wear comfortable clothes and shoes and bring your water bottle. You’ll be moving around and breaking a sweat.

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Community Events Workouts

2011-04-23 Open Gym, Seminar, Foundations, Team WOD

Saturday Schedule

9:00 – 10:00 a.m. & 10:30 a.m. – Noon
Members:  You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week. We’re having a Team WOD at 10:30 a.m. following the seminar (see below).

10:00 – 10:30 a.m.
5th PT & Wellness Seminar
Lane Blondheim of Active Health and Rehab will be discussing shoulders. The seminars are free and open to the public. Invite/bring family and friends.

10:00 a.m. – Noon
Foundations

10:30
Team WOD

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Community Events Workouts

2011-04-16 Walk of Life, Open Gym, Foundations

Saturday Schedule

7:45 a.m.
Walk of Life 5K Run/Walk
Feel free to park your car at the gym at 7:30 a.m. and walk over with us. We are meeting at the Brew Pup entrance at 7:45 a.m. Race starts at 8:30 a.m. at Riverfront Stadium. The Boneyard will not open until 10 a.m. (or sooner if David or Cody arrive earlier to open it).

10:00 a.m. – Noon
Members:  You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

10:00 a.m. – Noon
Foundations

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Community Events Workouts

2011-04-09 Pound For Pound

Join CrossFit Montgomery as we host Pound For Pound, a two-day fitness competition and the third event in the Garage Games 2011 Series, at the Union Station Train Shed on Saturday and Sunday, April 9-10. We wish all those who are competing, especially our Boneyard folks, the best of luck this weekend. Enjoy every minute of it!

Note: The Boneyard will be closed Saturday, April 9. Our regular hours will resume Monday, April 11.

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Community CrossFit Events Workouts

2011-04-08 Open WOD 11.3

CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts for week three of the Open. We will be validating the Open WOD from 5:30-7:00 a.m. and 2:00-5:00 p.m. on Friday, April 8. Cost for Non-Members: $10 (our normal drop-in fee). 

The Boneyard will close at 5:00 p.m. so we can begin setting up for Pound For Pound at the Union Station Train Shed.

CrossFit Games Open 11.3
Open 11.3 Description

Complete as many rounds and reps as possible in 5 minutes of:
 – Squat Clean
 – Jerk

Visit our CrossFit Games page for more information on the 2011 CrossFit Games.

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Community CrossFit Events Workouts

2011-04-02 Open Gym & Open WOD 11.2

9:00 a.m. – Noon
Members:  You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts for week two of the Open. We will be validating the Open WOD from 9:00 a.m. until noon. Visit our CrossFit Games page for more information on the 2011 CrossFit Games.

CrossFit Games Open 11.2

Open 11.2 Description

Complete as many rounds and reps as possible in 15 minutes of:

– 9 Deadlifts
– 12 Pushups
– 15 Box Jumps

The deadlift loads are as follows:
Men and Masters Men: 155lbs
Women and Masters Women: 100lbs

The box heights are as follows:
Men and Masters Men: 24″
Women and Masters Women: 20″

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Community CrossFit Events Workouts

2011-03-17 CrossFit Games Open WOD 11.1

CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts on Thursday, March 17 for week one of the Open. The Open WOD for this week is provided below and will be our WOD for 2011-03-17. Visit our CrossFit Games page for more information on the 2011 CrossFit Games and registering as an athlete.

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
 – 30 Double-Unders
 – 15 Power Snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

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Community Events Workouts

2011-02-26 Seminar, Open Gym & Foundations

Saturday Schedule

9:00 – 10:00 a.m. & 10:30 a.m. – Noon
Members:  You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

10:00 -10:30 a.m.
2nd PT & Wellness Seminar with Lane Blondheim
CrossFit Montgomery is pleased to announce our partnership with Lane Blondheim to offer the PT & Wellness Seminar Series. The Seminar Series consists of a monthly Saturday seminar with a question and answer session, discussing various topics, e.g. recovery, nutrition, injury prevention, mobility, etc. Lane Blondheim is the clinical director and physical therapist at Active Health and Rehab, Montgomery’s premiere physical therapy clinic. The seminars are free and open to the public. Invite your family and friends!

10:00 a.m. – Noon
Foundations

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@ Home Community Events Workouts

2011-02-05 WOD

Run 5K

The Boneyard is closed Saturday, February 5. Trainers Jennie & David Sumner are attending their CrossFit Gymnastic Certification with Jeff Tucker at CrossFit Rabid in Rainbow City, Chris Katechis is competing at the Garage Games in Woodstock, Georgia with Britt, Cody, Russ, and Tim in tow, and Tina Fletcher is racing in the annual 15K Double Bridge Run in Pensacola, Florida. Wish us all luck!

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Community CrossFit Events Workouts

2010-01-29 Fight Gone Bad (Community Event)

Join us from 10 a.m.-noon for Fight Gone Bad. This event is free and open to the public, so invite family, friends, co-workers, etc.

“Fight Gone Bad”
Workout consists of three rounds with one minute rest between rounds. Each round consists of working at each of the five stations below for one minute.

– Wall Ball: 20#/14# ball, 10 ft. target (Reps)
– Sumo Deadlift High Pull: 75#/55# (Reps)
– Box Jump: 20″ box (Reps)
– Push Press: 75#/55# (Reps)
– Row: (Calories)

The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point. The total amount of points is your Fight Gone Bad score.

Beginners are welcomed! We will modify and scale the workout to to your ability. Remember it’s about power output, not your ego! Read this article: Zatsiorsky, Scaling, and Power by Jon Gilson of Again Faster.

The Boneyard will open at 9:00 a.m. If you are not a CrossFit Montgomery member, you will need to complete paperwork and then go through a warm up and review the exercises with a trainer before doing the workout.

Mobility WOD – Day 29

Beyond the Whiteboard