Join us for the Whole30 Challenge from January 6 to February 4! We’d like to invite you to a Nutrition seminar on January 4 at The Boneyard to kick off our new challenge. Visit the Whole30 Program which will act as the guidelines for this challenge to learn more. For those participating in the challenge, we have handouts and a Nutrition group (closed group) on Facebook. Let us know if you would like to join in on the conversation.
This year’s Jingle Bell Run and our Holiday Bash were a success! Thank you to those who attended these events.
2013 JINGLE BELL RUN /WALK FOR ARTHRITIS
We collected $380 for the Arthritis Foundation and had 10 runners and walkers on our team with several gym members on other teams. Congrats to Jerry Tosh for being the 4th top fundraiser for the JBR overall! View the Racing Results (Coming Soon). We’d like to recognize the following members for their performance at the Jingle Bell Run:
We’d like to recognize the following members who won awards at the Holiday Bash:
2013 BONEYARD AWARDS
Daily Motivation (Weekend Edition): “It always seems impossible until it’s done.” – Nelson Mandela
Good luck to the CrossFit Montgomery Team and others running in the Jingle Bell Run on Saturday!
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! Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for military) drop-in fee to WOD.
We are placing an order for shirts and hoodies on Wednesday, December 18. Money is due when you place your order. Information on designs, styles and cost is on our Apparel page. Visit our Apparel page to place your order for a shirt or hoodie. If we are mailing your shirt or hoodie, please be sure to choose our shipping option. Only online orders will be accepted. Estimated arrival: the week of January 6-10. We also have beanies ($10) at the gym for sale! And be sure to ask about our free car decals/stickers!
THANKSGIVING SCHEDULE
We would like to take this opportunity to say we are so very thankful to have such an amazing group of coaches, members and visitors at CrossFit Montgomery! We are closed on Thursday (Thanksgiving Day) and Saturday. We will have two classes on Friday – 11:15 a.m. and 5 p.m. Happy Thanksgiving to you and yours!
FRIDAY WOD
EMOM – 20:00
– Odd: 2 TnG Power Clean w/75%
– Even: 5 C2B Pullups
ANGEL TREE CHILDREN
CrossFit Montgomery is participating in the Salvation Army’s Angel Tree Giving Program. The Salvation Army’s Angel Tree program provides new clothing or toys for children of needy families through the support of donors. We are providing for five children – RaQarius, Raymond, TaDreeana, Jabryan and Aissatou – this year. We are asking members to donate $10 towards a child or to purchase something for a child. We are using our Facebook cover photo to keep up with how much we have collected and what has been bought for the children. If you plan to or have purchased an item for one of our children, please comment on the photo on Facebook. Money and items must be turned in to any of our coaches at the gym no later than Monday, December 9. This will give us time to shop for presents and get them wrapped before the CrossFit For Angels Event on December 14. Note: CrossFit Montgomery members attending the event will not have to donate $10 at the event if they have donated or gifted one of our Angel Tree children. Thank you in advance for your generosity!
CrossFit Montgomery is participating in the Salvation Army’s Angel Tree Giving Program. The Salvation Army’s Angel Tree program provides new clothing or toys for children of needy families through the support of donors. We are providing for five children – RaQarius, Raymond, TaDreeana, Jabryan and Aissatou – this year. We are asking members to donate $10 towards a child or to purchase something for a child. We are using our Facebook cover photo to keep up with how much we have collected and what has been bought for the children. If you plan to or have purchased an item for one of our children, please comment on the photo on Facebook. Money and items must be turned in to any of our coaches at the gym no later than Monday, December 9. This will give us time to shop for presents and get them wrapped before the CrossFit For Angels Event on December 14. Note: CrossFit Montgomery members attending the event will not have to donate $10 at the event if they have donated or gifted one of our Angel Tree children. Thank you in advance for your generosity!
“Grace”
For Time:
– 30 Clean and Jerks
CrossFit Montgomery and friends are lifting barbells for boobs in the annual “Amazing Grace” Fundraiser starting at 10:00 a.m.
Participants can read details on our CFM HOSTS BARBELLS FOR BOOBS.
SAVE A PAIR…Save a life! Donate at www.barbellsforboobs.com or submit your donation at the fundraiser on Saturday. We are asking all participants to donate or collect $20.
JINGLE BELL RUN 5K FOR ARTHRITIS
Join CrossFit Montgomery’s team and/or donate money for the 2013 Jingle Bell Run/Walk for Arthritis on Saturday, December 7 at 8:30 a.m. on the Huntingdon College Campus by visiting our CrossFit Montgomery’s Fundraising Page. This is a chance to put your running drills to the test and donate money to a good cause! Our team is running/walking in honor of Reva Tosh, members Jerry’s wife and Greg’s mother, who passed away last year and suffered from Rheumatoid Arthritis for 30 years.
We will pick up the runners’ packets on Thursday and have them available at the gym on Friday for you to pick up. Packets not picked up on Friday will be available on Saturday morning at the race. We will meet at 7:45 a.m. in the Catherine Dixon Roland Arena on Huntingdon’s campus where the public restrooms and basketball courts are located (where we always meet) to warm-up and take the group photo.
4TH ANNUAL CFM HOLIDAY BASH
Join the CFM family for a paleo potluck dinner (OUR BIG EVENT OF THE YEAR!) celebrating the holidays that evening (Dec. 7) from 6-8 p.m. at the gym. Wear a crazy costume or ugly sweater! We will be presenting the 2013 Boneyard Member Awards and playing Dirty Santa ($20 limit). Bring the whole family – it’s going to be fun! Be sure to sign up what food item you plan to bring on the Food Signup Sheet at the gym. There will be an after party at another location – TBA.
For more information, visit our Facebook Event: Annual Holiday Bash & Jingle Bell Run.
CrossFit Montgomery and friends will lift barbells for boobs in the annual “Amazing Grace” Fundraiser at 10:00 a.m. on Saturday, October 19, at The Boneyard, CrossFit Montgomery’s gym. Then join us for a cookout afterward. (Showers available – bring a towel.) Join our team and/or donate to the cause!
Amazing Grace (A.K.A. Barbells For Boobs) is an annual fundraiser benefiting Mammograms in Actions (MIA), sponsored by the Reebok and supported by the CrossFit community. 100% of the proceeds will be donated to MIA, a non-profit organization located in Lake Forest, California. Every dollar CrossFit Montgomery raised will go to providing mammography, screening, and/or diagnostic procedures in the prevention of breast cancer for low-income and uninsured women in Alabama.
“Grace” the Workout and Rules
Participants will complete the CrossFit “Grace” workout. “Grace” is thirty clean and jerks, the Olympic lift, “for time” (AFAP or as fast as possible). The standard weight for men is 135 lb. The standard weight for women is 95 lb. Participants needing to scale the weight will choose from the following: 15, 35, 55, 75, 95, and 115 lb.
Game Day
The Boneyard will open at 9 a.m. Everyone will warm up on their own. Participants scaling the workout will complete the WOD first, following by those going as prescribed. You will be added to heats as you arrive.
History
CrossFit Montgomery hosted the 2nd and 4th Annual Barbells for Boobs in 2010 and 2012 at The Boneyard. In 2011, we took a group to CrossFit Birmingham and participated in their Amazing Grace event. See photos: 2012 | 2011 | 2010
Daily Motivation (Weekend Edition): “It’s called a workout because it requires effort. Without the work, it’s simply an ‘easyout.'”
LABOR DAY SCHEDULE: We will have the 11:15 a.m. and 5 p.m. classes only on Monday (Sept. 2). All other classes are cancelled. We will resume regular hours on Tuesday. We hope you have a safe and fun Labor Day Weekend!
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 a.m.
Fundraiser WOD
Join us for the Hotshots 19 WOD honoring the 19 firefighters who lost their lives fighting a fire on June 30, 2013 in Arizona. You can make a donation at https://hotshots19.crossfit.com. 100% of the donations will be distributed to the families!
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for military) drop-in fee to WOD. Your drop-in fee for this workout will be donated to the fundraiser.
“Hotshots 19”
Six rounds for time of:
– 30 Squats
– 135 pound Power clean, 19 reps
– 7 Strict Pull-ups
– Run 400 meters
*As usual, we will scale and modify the workout for everyone who participates.