Category: Events

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Community Events Workouts

2011-05-14 Open Gym, Foundations, Free Saturday

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

8:00  – 10:00 a.m.
FOUNDATIONS
This is the start of week 2 of 3. Our next Foundations class starts June 4.

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.

Categories
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.

Categories
CrossFit Events Workouts

2011-04-29 Open WOD 11.6

CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts for week five of the Open. Cost for Non-Members: $10 (our normal drop-in fee)

CrossFit Games Open 11.6
Open 11.6 Description

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

The thruster loads are as follows:

  • Males:  (100lbs / 45kg)
  • Females:  (65lbs / 30kg)
Categories
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

Categories
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

Categories
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.

Categories
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.

Categories
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″

Categories
Events Workouts

2011-03-26 Open Gym & Open WOD 11.1

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 one of the Open. The deadline for the Open WOD for week 1 was extended. 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 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

Categories
Events Workouts

2011-03-19 Open Gym

“Three’s Company”
We are taking a group to “Three’s Company” (hosted by CrossFit Dahlonega) on Saturday, March 19. This is the second event in the Garage Games 2011 Series. The Boneyard will be open as usual Friday and Saturday, March 18 & 19.

Saturday Schedule
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.