Category: Events

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Community Events

Scale Back Alabama 2012

Watch the CrossFit Montgomery video promo featuring members of CrossFit Montgomery doing the “Scale Back Alabama Dance” for the 2011 Scale Back Alabama Campaign. We were one of three groups selected to produce a sample video. Our video will be used as an example for those submitting videos to the Scale Back Alabama dance video contest.

A big thanks to member Amy (director) who taught us the dance (modified with some of her smooth moves) and to members Christy, Donna, Jenna, Malissa, Mickey, Sara and Coaches Jennie, Greg, Mike and Nate (dancers) and Chris, Evey and Mary who assisted us! Who knew we could dance?! We did! Enjoy the bloopers.

Scale Back Alabama is a statewide weight-loss contest that started in January 2007. The purpose of the 10-week contest is to encourage Alabamians to lose weight, to exercise and to have fun while doing it. Last year’s campaign drew more than 33,000 people in almost every county with a cumulative reported weight loss of 143,309 pounds.

Kick-off for 2012 is January 19! Get your team of four ready to participate. Visit www.scalebackalabama.com for more information on how to register.

Categories
Community Events Mobility

MOVEMENT & MOBILITY TRAINER COURSE

CF Mobility Logo
CrossFit Montgomery is hosting a CrossFit Movement and Mobility Trainer Course with Kelly Starrett on Sunday, May 20, 2012. Cost: $299

Register online at www.regonline.com/MobMontgomeryALMay2012 and take your first step to becoming a member of Starrett’s tribe of Supple Leopards – balanced, un-adhesed, optimally functional, mobile beings that can handle the physical stresses of daily life.

CrossFit Movement and Mobility Trainer Course
This one-day seminar is a performance oriented workshop for athletes and coaches wishing to develop effective mobility and flexibility strategies, improve ideal athlete positioning and movement set-up, and implement whole-body maintenance practices. Attendees will understand how to improve force production, increase work outputs, avoid common and preventable movement dysfunction and injury, and understand how to address simple performance related myo-fascial and joint mobility issues. Learn more about this specialty certification and others at CrossFit.com.

Coach Kelly Starrett
Coach Kelly Starrett received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. Before starting his own physical therapy practice at San Francisco CrossFit, one of the first 50 CrossFit affiliates, he practiced performance-based physical therapy at the world-renowned Stone Clinic. In his current practice, Kelly continues to focus on performance-based Orthopedic Sports Medicine with an emphasis on returning athletes to elite level sport and performance. His clients see exceptional results from his progressive blend of manual physical therapy and strength training.

Since 2009, Kelly has been traveling the country teaching his “Movement, Mobility & Maintenance Course” in an effort to spread his message that good mobility and proper movement are the keys to good performance and that all humans should be able to perform this basic maintenance on themselves.

Mobility WOD

Kelly, A.K.A. “K-Star” in the CrossFit community, is most recently known for his Mobility WOD (MWOD) program. He began posting a daily mobility WOD (workout of the day) in August 2010. We incorporate K-Star’s programming on a daily basis at The Boneyard, our CF box, and we think you should too!

To learn more about Kelly and the MWOD, visit www.mobilitywod.com, follow Kelly Starrett@mobilitywod on Twitter, “like” Mobility WOD on Facebook, or subscribe to San Francisco CrossFit on YouTube.

Categories
Events

CFMGM Endurance Team

Is your New Year’s Resolution to increase your endurance or related to running somehow? A new Endurance class begins Saturday, January 14.

The Endurance program is an ongoing program. We recommend you participate in the program for three to six months for optimal training. Contact us if you are interested in joining our next endurance introduction class.

Know how to run? Most people think that running is easy and the simplest form of exercise. All you have to do is “go run,” right? ….But then why is it so hard?

Just like CrossFit, running is a skill that requires intelligent training. If done incorrectly, your running becomes inefficient, and you become more prone to injury. However, if done correctly, your running becomes effortless!

Have you ever wanted to register for a 5K, 10K, half marathon, full marathon, adventure race, or Ironman, but were too scared you couldn’t make the distance? We are announcing a new program – the CrossFit Montgomery Endurance Team. The Endurance Team will take your running to the next level.

Learn running technique and drills, and properly supplement your CrossFit WODs three days a week – Saturdays at 9:00 a.m., and Tuesdays and Thursdays at 11:15 a.m. or 5:30 p.m.

As of now, only CrossFit Montgomery members may join the team. Monthly rate: $30 (includes a CrossFit Montgomery Endurance Team shirt).

Featured Videos – Get Inspired!

Categories
Events

Upcoming Foundations Class

Start Date/Time: January 7
Fee: $120.00

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.

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.

The Foundations Program takes three weeks to complete. Sessions include warm-up, movement introduction and practice, workout and a Q & A session.

Visit Prospective Members for more information and to complete our inquiry form.

Categories
Events

Holiday Operating Hours

Fri. 12/23 Sat. 12/24 Sun. 12/25 Mon. 12/26
Normal morning, closed lunch, 5 & 6 p.m. classes only CLOSED Merry Christmas! Closed morning & lunch, 5 & 6 p.m. classes only
Fri. 12/30 Sat. 12/31 Sun. 1/1 Mon. 1/ 2
Normal morning & lunch,
5 & 6 p.m. classes only		 New Year’s
WOD (10 a.m.)		 Happy New Year’s! Closed morning & lunch, 5 & 6 p.m. classes only

Happy Holidays from your CrossFit Montgomery Family!

Categories
Community Events

Jingle Bell Run & Holiday Bash Review

This year’s Jingle Bell Run and our Holiday Bash were a success! Thank you to those who attended both events.

2011 JINGLE BELL RUN /WALK FOR ARTHRITIS
We collected $880 for the Arthritis Foundation and had 25 runners and walkers. View the Racing Results. We’d like to recognize the following members and coaches for their performance at the Jingle Bell Run:

  • Melissa Johnson – 1st Place Female 20-24
  • Anna Young – 2nd Place Female 25-29
  • Mickey Artolachipe – 3rd Place Female 30-34
  • Russ Boswell – 3rd Place Male 25-29
  • Mike Geranis – 1st Place Male 30-34
  • Nate Naidas – 2nd Place Male 30-34
  • Kyle Brocious – 3rd Place Male 30-34
  • Cory Christoffer – 2nd Place Male 35-39
  • Coach David Sumner came in 4th for the Male 30-34 category which means the CrossFit Montgomery team took all four top spots in that age/gender group.
  • Amy Vega got 4th for her age group, Cody Young got 5th for his age group, Greg Coleman got 6th, Rob Young got 7th, Lindsy Stephens got 9th

CFMGM HOLIDAY BASH

We’d like to recognize the following members and coaches who won awards at the Holiday Bash:

2011 COACHES AWARDS

  • “Most Caring” – Britt Dowling
  • “Most Creative” – Mike Geranis
  • “Most Knowledgeable” – David Sumner
  • “Most Motivating” – Cody Young
  • “Most Technical” – Nate Naidas

2011 BONEYARD AWARDS

  • Athletic Prowess Award – This award recognizes the person who attacks the WOD with determination and superior skill and ability.
    2010 Recipient: Chris Kay (ACSC)
    2011 Honorable Mention: Blake Hubert
    2011 Recipient: Greg Harback (Unanimous)
  • Athletic Supporter Award – This award is bestowed upon the person who believes in our cause and advocates and promotes it.
    2010 Recipients: Sam Ivery & Kelly Adams
    2011 Honorable Mentions: Christy Mehaffey, Kelli Strowd, Kelly Easterling, Rob Young, Russ Boswell, Tony D’Amato
    2011 Recipient: Mickey Artolachipe
  • Comedic Relief Award – This award is bestowed upon the person who provides us with humor therapy to relieve the physical and emotional pain and stress of the WOD.
    2010 Recipient: Jof Mehaffey
    2011 Honorable Mentions: Jof Mehaffey, Steve Shirley, Tony D’Amato
    2011 Recipient: Brandon King (Unanimous)
  • “Hello Sunshine!” Award – This award, also known as the Spirit Award, is bestowed upon the person who promotes positive morale through actions of good spirit.
    2010 Recipient: Tina Fletcher (ACSC)
    2011 Honorable Mentions: Chris Katechis, Christy Mehaffey, Greg Tosh, Steve Shirley
    2011 Recipient: Kyle Brocious (Unanimous)
  • Most Improved Player Award – This award is given to the person who has shown the most improvement, physically and mentally.
    2010 Recipient: Russ Boswell
    2011 Honorable Mentions: Chris Katechis, Dawn Ellis, Kelli Strowd
    2011 Recipient: Christy Mehaffey
  • Perfect Attendance Award – This award is bestowed upon the person who consistently attends class (while achieving significant results).
    2010 Recipient: Jon Countess (ACSC)
    2011 Honorable Mentions: Chris Katechis, Kaleb Clarke, Kelli Strowd, Malissa Valdes-Hubert
    2011 Recipient: Kitty Chamberlain
  • Super-Ego Award – This award is bestowed upon the person who lacks “ego” and conforms to the rules of The ‘Yard and its trainers.
    2010 Recipient: Clay Fuller
    2011 Honorable Mentions: Rob Young, Russ Boswell, Toni D’Amato
    2011 Recipient: Jeff Singleton
  • Technique Geek Award – This award is bestowed upon the person who values the importance of and strives to achieve proper technique.
    2010 Recipient: Kyle Brocious
    2011 Honorable Mentions: Greg Tosh, Jeff Singleton, Mickey Artolachipe
    2011 Recipient: Chris Katechis
  • Unsung Hero Award – This award recognizes the person who makes a substantive yet unrecognized contribution.
    2010 Recipient: Kitty Chamberlain
    2011 Honorable Mentions: Amy Vega, Bull Ternus, Chris Katechis, Donna Allen
    2011 Recipient: Tim Vaught
  • “Yah Burpees!” Award – This award recognizes the person who is always up for a challenge and eager to learn and experience.
    2010 Recipient: Chris Katechis
    2011 Honorable Mentions: Lindsy Stephens, Steve Shirley
    2011 Recipient: Rob Young

CHILI CONTEST WINNERS

  • “Healthiest” – Jen Jenkins
  • “Most Unique” – Rebecca & Bull Ternus
  • “Tastiest” – Sara & John Matulia
Categories
Community Events Workouts

2011-12-03 Saturday Schedule

7:45 a.m.
Jingle Bell Run Pep Talk, Group Photo and Warm-up
Huntingdon College Student Center

8:30 a.m.
Jingle Bell Run 5K Run/Walk

10:00 a.m. ~ Noon
Open Gym and Foundations
The Boneyard

2:30 p.m.
Early arrivals to the Holiday Bash to watch the SEC Game
Ellis House

6:00 p.m.
Holiday Bash
Ellis House

Categories
Events Workouts

2011-11-19 Saturday Schedule

SATURDAY SCHEDULE

8:00 a.m.
TURKEY BURNER
The 5K and 1 Mile Fun Run/Walk races start and end in front of Montgomery MultiSport in the Peppertree Shopping Center, across from MetroFitness. Both courses take you through the beautiful Wyndridge neighborhood. Courses are USATAF certified. This will be a Montgomery MultiSport chip timed event. Good luck to all of the runners!

10:00 – 12:00 a.m.
HEALTHY HABITS/RIVALRY CHALLENGE FINALE
Join us for the Healthy Habits Challenge Finale and our 3rd Annual Rivalry Team Challenge. Pick a side and fight to win bragging rights for a year! Those competing in the Healthy Habits Challenge will be testing for the performance category. Healthy Habits Challenge participants need to be present for the Finale. If you are unable to make it, you will have the opportunity for you to complete the Finale on Monday. Please bring in all of your completed journals so we can tally up everyone’s points. Winners for the Healthy Habits Challenge will be announced at the Holiday Bash on December 3. Good luck to participants.

Categories
Community CrossFit Events Workouts

2011-11-12 Saturday Schedule

HAPPY VETERANS DAY!
Crossfit Montgomery would like to thank all veterans for their service and dedication to us and our country! The Boneyard will be open as usual on Friday and Saturday. Join us on Saturday at 10 a.m. for our Veteran’s Day team WOD. We will be doing The Disposable Heroes Project (DHP) WOD. Here’s the story (and man – Army Staff Sgt. Jack M. Martin II) behind the workout: http://journal.crossfit.com/2011/05/dhp-jack.tpl

The Disposable Heroes Project is committed to raising funds and awareness to assist wounded veterans and families of fallen soldiers in any way possible. For more information and to order a shirt which benefits the DHP, visit thedhproject.org.

COACH BULL COMPETES
USAW Club Coach and USA Weightlifting’s Ethics Committee Chair (USAF Lt. Colonel) Bull Ternus who has been coaching the CFMGM trainers since July is competing at the 2011 American Masters Weightlifting Championships this weekend in Savannah, Georgia. He lifts on Sunday afternoon. We wish him the best of luck! His wife and CFMGM member Rebecca will be updating us on the event.

SATURDAY SCHEDULE

9:00 a.m. – noon
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.
ENDURANCE TEAM MEET
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more >>

10:00 a.m.
The Disposable Heroes Project (DHP) WOD

Categories
Events

Jingle Bell Run for Arthritis & Holiday Bash

Join CrossFit Montgomery’s team and/or donate money for the 2011 Jingle Bell Run/Walk for Arthritis on Saturday, December 3 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! For more information, visit our Jingle Bell Run page.

Join the CFMGM family for a dinner party (our big event of the year!) celebrating the holidays that evening (Dec. 3). Our 2nd Annual Holiday Party will be similar to our first. It’s a Tacky Dress Party (wear your best [tackiest] holiday sweater or costume), Chili Cookoff Contest, White Elephant Gift Exchange ($20 limit), and the 2011 Boneyard Awards Ceremony. RSVP using Evite. A big thanks to the Ellis’s for hosting the party at their house.