We haven’t forgotten…
Category: Events
8:00 – 10:00 a.m.
FOUNDATIONS
A new Foundations class starts today. Please contact us if you or someone you know is interested in getting started. Our next Foundations Program begins in October.
10:00 a.m.
FREE SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. This is only for people who have never worked out at The Boneyard. 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.
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:
- 36/24″ box jumps
- 125/85# thrusters (deaths @ pentagon)
- burpee chest-to-bar pullups
- 175/120# power cleans (AA Flight #175 (south tower))
- handstand pushups
- 2 pood/1.5 pood swings
- toes to bar
- 170/120# deadlifts (Flight 77 and Flight 93)
- 110/75# push jerks (number of floors in each tower)
There is an option to partner up and split the work.
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.
8:00 – 10:00 a.m.
FOUNDATIONS
A new Foundations class starts today. Please contact us if you or someone you know is interested in getting started. Our next Foundations Program begins Saturday, September 10 at 8:00 a.m.
FREE SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. This is only for people who have never worked out at The Boneyard. 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.
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.
8:00 – 10:00 a.m.
FOUNDATIONS
A new Foundations class starts today. Please contact us if you or someone you know is interested in getting started. Our next Foundations Program begins Saturday, September 10 at 8:00 a.m.
FREE SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. This is only for people who have never worked out at The Boneyard. 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.
Categories
August Foundations
Start Date/Time: August 6, 8:00 a.m.
Fee: $120.00
Next Class: September 10…
While some new members might be prepared to drop in on our group training sessions, many people will be new to our movements and methods. Our Foundations Program is designed to determine your current physical capacity, introduce the foundational movements utilized during our workouts, and teach you how to perform each movement safely and effectively. It also provides an opportunity for trainer and trainee to develop the trainer-trainee relationship. Completion of these classes and demonstrated proficiency of each movement will maximize the benefit of your training and ensure the safety of all members.
The Foundations Program takes three weeks to complete and includes three two-hour instructional sessions on Saturdays and six 1-hour workout sessions on Tuesdays and Thursdays. The Saturday sessions include warm-up, movement introduction and practice, workout and a Q & A session. Tuesday and Thursday sessions include warm-up, some instruction, and a workout. If you are not available on these days, please contact us and we will attempt to make other arrangements.
Foundational movements include squats, presses, pullups, lifts, and other movements. Classes will also cover topics such as flexibility assessments, warm-up and mobility drills, nutrition for weight loss and performance, recovery techniques, and keeping a training log.
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.
9:00 & 10:00 a.m.
Join us for a team/partner workout (members can do as individuals) at 9 and 10 a.m. in honor of 2011 CrossFit Games. The 2011 Reebok CrossFit Games are this weekend, July 29-31, at the Home Depot Center in Carson, CA. Stay updated by watching the action live at http://games.crossfit.com/finals/live/satellite, “like” The CrossFit Games on Facebook, follow them on Twitter: http://twitter.com/#!/crossfitgames, and watch reviews on ESPN3: http://espn.go.com/espn3/index/_/sport/fitness. Learn more>>
10:00 a.m.
FREE 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.
Our next Foundations Program begins Saturday, August 6 at 8:00 a.m. Contact us if you have not already and are interested in joining.
The 2011 Reebok CrossFit Games are this weekend, July 29-31, at the Home Depot Center in Carson, CA. You can Watch it Live starting Friday morning. In the meantime, you can catch all the CrossFit Games videos and articles at http://games.crossfit.com/features.
What are the Games? The CrossFit Games are the ultimate test of fitness. The Games are a grueling multi-day, multi-event competition to determine the Fittest on Earth. Fitness means being ready for the unknown and unknowable, so the workouts change every year and are not announced until just before the events start. Learn more about The Games. For the lastest news on The Games, go to http://games.crossfit.com.
8:00 a.m. – until
BONEYARD BEAUTIFICATION
Plan to work and get dirty as we clean, wipe, dig, plant, paint, build and organize. We are beautifying The Boneyard! Please bring your own gloves. We will pause to hear physical therapist Lane’s discussion on necks at 10 a.m. as part of our PT & Wellness Seminar Series.
Check out these photos to see how far we’ve come! Before Photos, Cleaning Day, Moving-In Day, In-Progress,
8:00 – 10:00 a.m.
FOUNDATIONS
Our newest Foundations class will have their final Saturday session. Our next class begins August 6. Please contact us if you or someone you know is interested in getting started.
10:00 a.m.
PT & WELLNESS SEMINAR
Join us at 10 a.m. for our 7th PT & Wellness Seminar. Physical Therapist Lane Blondheim will be discussing necks. Seminars are free and open to the pulic. Invite your family and friends!
10:30 a.m.
FREE SATURDAY
Prospective Members can join us for a free tour and a free workout. 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.
Categories
Rumble By The River ’11
In June, CrossFit Montgomery traveled to Columbus, Georgia, and participated in Rumble By The River, a CrossFit competition hosted by CrossFit Inception as part of the Garage Games Series. Bean, Katechis and Coach David competed individually and Steve and Coach Cody competed as Team “Co-Shir.” We took a group of spectators, and spectators and athletes alike had a great time! Photos from the event, 350 to be exact, can be viewed on Flickr. Videos may be watched below or viewed on Vimeo.
Bean, Katechis, and David meet “Pedro” – Ground-to-Overhead Ladder.
Way to go, guys! You are “ultimate machines!”
Cody & Steve (Team Co-Shir), Katechis, and David took on “Korengal Valley.”
“Korengal Valley” – 7 Rounds (8 Rounds For Teams):
Hill Sprint, 10 KB Swings, 10 Lateral Burpees, 200m Run
Cody & Steve, Katechis, and David tackle “Mogadishu Mile.”
“Mogadishu Mile” – 100 wall ball (10 for teams) and 2 km run
Team “Co-Shir” – Cody & Steve came in 1st place
in their heat in the Final Team Event: “Omaha Beach”
David and Team “Co-Shir” – Cody & Steve do “McGhee.”
“McGhee” – 30 Minute AMRAP: 5 Deadlifts, 13 Flash Pushups, 9 Box Jumps
Buy In: 10 Handstand Pushups
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.
8:00 – 10:00 a.m.
FOUNDATIONS
A new Foundations class started last Saturday. Our next class begins August 6. Please contact us if you or someone you know is interested in getting started.
10:00 a.m.
FREE SATURDAY
Prospective Members can join us for a free tour and a free workout. 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.