Category: Community

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Community Events Nutrition Workouts

2011-01-22 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

Categories
Community CrossFit Events Workouts

2011-01-11 Special Event: “Bear Shark” Hero WOD

Join us this evening at 7 p.m. for the “Bear Shark” Hero WOD (Facebook Event) in honor of Staff Sgt. Matthew N. Ingham, Cpl. Jamie R. Lowe, and Cpl. Nicholas K. Uzenski who were killed in action January 11, 2010 while supporting combat operations in Afghanistan.

These were members of the 3rd Reconnaissance Battalion, 3rd Marine Division, III Marine Expeditionary Force in Okinawa, Japan that included Josh and Jason Ingham, owners of CrossFit Ragnarok in Jacksonville, Florida.

This WOD will come up on the CrossFit.com main page in the future. The workout can be modified and scaled for each participant.

WOD -“Bear Shark”

9-15-21:
– Kettlebell Swings (1.5 pood)
– Thrusters (115lb)
– DeadLifts (275lb)
– 600m Run

Categories
Community Events Workouts

2010-12-11 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.

10:00 a.m. – Noon
Foundations

Categories
Community Events Workouts

2010-12-04 Jingle Bell Run & Open Gym

Saturday Schedule

8:30 a.m.
Jingle Bell Run/Walk for Arthritis

It’s not too late to register or donate. Visit the CrossFit Montgomery Fundraising Page. On-site registration is available starting at 7:00 a.m. We will have a group walking the 5K if you want to join the walkers.

As of 3:00 p.m. Friday, we have raised $461.00 for the Arthritis Foundation! A big thanks to all those who have donated.

We have 9 registered under CFMGM and 7 who have registered on other teams. Jennie has raised an additional $61, so she will be doing a total of 61 burpees and handstand push ups. David has raised an additional $35, so he will be doing a total of 35 muscle-ups and handstand pushups. Cody has raised an additional $25, so he will be doing a total of 25 muscle-ups and burpees. You have until midnight on Friday night to donate to trainers Jennie, David, and Cody’s pages to add reps to their totals.

Team CrossFit Montgomery will meet in the Huntingdon College Student Center (formerly known as Delchamps) as early as 7:45 a.m. Goody bags with t-shirts, bells, and race numbers will be available for pick-up from Team Captain Jennie at The Boneyard Friday night. Goody bags will be available at this time for those who are unable to retrieve them Friday night. There will be door prizes and a costume contest after the race.

10:30 a.m. – Noon
Open Gym & Foundations
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.

Categories
Community Events Underground Strength Workouts

2010-11-20 Open Gym/UGS Challenge

Saturday Schedule

9:00 – 10:00 a.m.
11:00 a.m. – Noon
Open Gym and Stretching with Jennie
You can come in to work on specific movements or do a WOD that you missed this week. Jennie will be coordinating a recovery session with foam rolling and stretching during these times.

10:00 -11:00 a.m.
Team UGS Challenge
2nd Annual Team UGS Challenge featuring Alabama vs. Auburn (and your college football team of choice)

Categories
Community Events Rest Day

2010-11-14 Rest Day

Reminder: Join us at The Boneyard today at 2:30 p.m. for a Decorating Party to transform The Boneyard into a Winter Wonderland!

Sundays are rest days at CrossFit Montgomery. 23:1 … The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.

Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Our Announcements page is updated on Sunday. We also provide updates via email and on Facebook and Twitter throughout the week. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.

Categories
Community Events Workouts

2010-11-13 Open Gym

Saturday Schedule

9:00 – 10:00 a.m.
Running Clinic Part One and Open Gym

10:00 -10:30 a.m.
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.

10:30 a.m. – Noon
Open Gym
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.

Categories
Community Events Rest Day

2010-11-07 Rest Day

Reminder: Join us at The Boneyard on Saturday, Nov. 13 for the PT & Wellness Seminar Series with Lane Blondheim and Sunday, Nov. 14 for a Decorating Party to transform The Boneyard into a Winter Wonderland!

Sundays are rest days at CrossFit Montgomery. 23:1 … The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.

Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Our Announcements page is updated on Sunday. We also provide updates via email and on Facebook and Twitter throughout the week. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.

Categories
Community CrossFit Events Workouts

2010-10-30 Amazing Grace & 1st Birthday

“Grace”
For Time:
– 30 Clean and Jerks

Beyond the Whiteboard

CrossFit Montgomery and friends are lifting barbells for boobs in the 2nd Annual “Amazing Grace” Fundraiser Saturday, October 30 at 10:00 a.m.

Participants should read all the little details on our Amazing Grace page.

SAVE A PAIR…Save a life! Donate at www.barbellsforboobs.com or submit your donation at the fundraiser today.

Tomorrow is CrossFit Montgomery’s 1-year anniversary. Join us for birthday cake after the “Grace” WOD.

Categories
Community Events Rest Day Workouts

2010-09-26 Rest Day

CrossFit Montgomery hosted Fight Gone Bad 5 on Saturday, September 25, 2010 at The Boneyard. There was an amazing effort on display as 27 individuals–7 female, 20 male, the oldest being 48 and the youngest being 9–fought in honor of wounded warriors and cancer patients.

We had a special guest, Rosanna Smith, who attended on behalf of her son, Spc. Craig C. Smith, a wounded warrior who currently lives in Washington D.C. Craig was injured while serving in Iraq in April 2009. Due to his injuries, his leg was amputated and he spent more than 6 months recovering at Walter Reed Army Medical Center. We appreciate Rosanna attending and reminding us of why we were there.

Congratulations to Mitch Spillers, our top male competitor who scored 348 reps and Megan Biles, our top female competitor who scored 235 reps! We will have photos and videos of the event on our website in the next week.

Thanks to all who participated and donated! During the fundraiser, we raised over $1,000, including sponsorships, in addition to more than $4,000 prior to the event. We are still in the process of collecting donations. We are still accepting donations. You may donate online or give us your donation before October1.