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.
Team/Partner WOD
First-timers get to WOD for free! Members should bring their friends to try us out.
This year’s Jingle Bell Run and our Holiday Bash were a success! Thank you to those who attended these events.
2012 JINGLE BELL RUN /WALK FOR ARTHRITIS
We collected $680 for the Arthritis Foundation and had 17+ runners and walkers on our team with several gym members on other teams. View the Racing Results. We’d like to recognize the following members and coaches for their performance at the Jingle Bell Run:
We’d like to recognize the following members and coaches who won awards at the Holiday Bash:
2012 COACHES AWARDS
2012 BONEYARD AWARDS
Good luck to the CrossFit Montgomery Team and all members (on other teams) running and walking in the 2012 Jingle Bell Run! We are meeting at 7:45 a.m. for a group photo and to warm up in the Catherine Roland Student Center, located across from the sand volleyball court and housing the basketball court.
Note: We are switching to our winter hours starting today so we are a bit warmer at the gym. Open Gym moves back to 9:00 a.m. and the Group WOD is at 10 a.m.
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
10:00 ~ 12:00 a.m.
Foundations Class
A new Foundations class begins. Please contact us if you or someone you know is interested in getting started.
JINGLE BELL RUN 5K FOR ARTHRITIS
Join CrossFit Montgomery’s team and/or donate money for the 2012 Jingle Bell Run/Walk for Arthritis on Saturday, December 1 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 recently passed away 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.
NOTE: The Boneyard will be open at 9 a.m. this Saturday for Open Gym. We will have a group WOD at 10 a.m. These are our new Winter hours.
3rd ANNUAL CFM HOLIDAY BASH
Join the CFM Family for a dinner party (our big event of the year!) celebrating the holidays that evening (Dec. 1) at 6 p.m. in Warehouse 37. Our 3rd Annual Holiday Party will be similar to our first two. It’s a Tacky Dress Party (wear your best [tackiest] holiday sweater or costume). The coaches are bringing the chili and supplying the protein. David and Jennie will be providing the drinks and consumables (plates, napkins, plasticware, etc.) Members should bring a side/appetizer or dessert (along with a serving utensil) to share with others. There is a RSVP and Food Sign-Up Sheet on the Westside whiteboard. The adults and kids will play Dirty Santa separately. Adults gift limit: $20. Kids/Teens gift limit: $10. Family-friendly gifts please! Coaches will announce the 2012 Boneyard Member Awards and the members will vote on the 2012 Coach Awards. Make plans for the family to be there. It’s going to be fun!
We are hoping to broadcast the SEC Championship Game on a 12X12 ft. screen at the gym before the Holiday Bash. We may not know until the day before if it will happen. If we do, people can come as early as 2:30 p.m. to watch the game which starts at 3 p.m. Look for an update about this on our Facebook Event page (link below).
Holiday Bash Tentative Schedule
For more information, visit our Facebook Event: Jingle Bell Run & Annual Holiday Bash.
“Grace”
For Time:
– 30 Clean and Jerks
CrossFit Montgomery and friends are lifting barbells for boobs in the 4th Annual “Amazing Grace” Fundraiser starting at 9:00 a.m. with a special WOD for the kiddos.
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.
CrossFit Montgomery is hosting an Olympic Weightlifting Workshop with USA Weightlifting Coach and competitive Olympic Lifter Bull Ternus of Silverback Sports Performance at The Boneyard (CrossFit Montgomery).
This one-day workshops is not a “train the trainer” seminar. Coach Bull will work with each attendee individually on their snatch and clean & jerk.
Cost: $100
Capacity: 15
Register and come prepared to set a new PR!
TRAINING WITH BULL
The CrossFit Montgomery coaches trained with Coach Bull from July 2011 to July 2012. As a result, they saw significant improvements in their personal performances as well as their knowledge and confidence in coaching others. Below is feedback from Adrienne who attended our March 4, 2012 workshop. Below her recommendation are quotes from some of Bull’s friends.
“I can honestly say this is the first time I have walked away from anything where Olympic lifting was involved feeling hopeful and excited instead of overwhelmed.While seminars, books, articles, and videos have been extremely valuable in building my knowledge, it has always been mostly knowledge of what other people need to do. I know how the lifts are supposed to work, why they are supposed to work, and I can usually see what is right and wrong in others, but it has been very difficult for me to translate that to my own issues in lifting.”
“Coach Bull was able to explain movements using simple analogies and instructions that made things click for me personally in a way they have not previously. He never gave more information than was needed; even though it was obvious he had extensive knowledge and experience. Instead of telling attendees they had a problem and letting them leave the platform with a foggy idea of how they could fix it, he made sure that each of us had a physical understanding as well as an intellectual understanding of what was happening.”
“I know when I go to practice now exactly what cues will be in my head and I know my body will understand them because, after being pushed and pulled and prodded into the right positions, I know what the correct movements should feel like.”
“And, after almost two years of just pulling that bar and hoping the planets will align and the right things will happen between my body and gravity, I feel like my body and brain are finally both on the same page and I can really start working on these lifts!”
– Adrienne McPhaul, CrossFitter
CrossFit Montgomery and friends lifted barbells for boobs in the annual “Amazing Grace” Fundraiser on Saturday, October 13 at The Boneyard, CrossFit Montgomery’s gym. You can continue to donate to the cause until the end of October. So far we’ve raised $1,805. Thank you to those who participating in our event and donated. View Photos.
Amazing Grace (A.K.A. Barbells For Boobs) is an annual fundraiser benefitting 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 8 a.m. Everyone will warm up on their own. We will start with a special workout for the kiddos at 9 a.m. Participants scaling the workout will complete the WOD first, following by those going as prescribed. You will be added to heats as you arrive. Unlike previous years, we will not have judging or prizes.
History
CrossFit Montgomery hosted the 2nd Annual Barbells for Boobs in 2010 at The Boneyard. In 2011, we took a group to CrossFit Birmingham and participated in their Amazing Grace event. See photos: 2011 | 2010
8:00 ~ 9:00 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.
9:00 ~ 10:00 a.m.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.
9:00 ~ 10:00 a.m.
“9-11 THROWDOWN” ~ A One-Round 9 Movement 11 Rep Chipper
Buy-In & Cash-Out: 2,001m Row (representing the year of the 9-11 attacks)
….then 11 reps of the following:
We can scale and modify where needed. There is an option to partner up and split the work.
Pictured above: Kyle and Coach Nate on Aug. 25
before the Mid-Atlantic Super Spartan Race in Virginia
Special Message: Our thoughts and prayers, today and always, are with the family of Reva Tosh, Greg’s mother, who passed away Wednesday from an extended illness.
8:00 ~ 9:00 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.
9:00 ~ 10:00 a.m.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.
9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.
Come out next Saturday, August 25 to the Montgomery Dragon Boat Race & Festival at Riverfront Park and cheer our sponsored team ROW Tide with CrossFit Montgomery members Scott & Kelly, Josh and Misha, Amy, Cory, Kristin, and Coach Mike, as well as members who are on other teams.
Note: The Boneyard will be closed on Saturday, August 25.