Daily Motivation: “Do not fear mistakes. You will know failure. Continue to reach out.” -Benjamin Franklin
CrossFit WOD
Thirty Rounds @ 80%
– :30 Run
– :30 Walk
Category: CrossFit
Daily Motivation “Lost time is never found again.” -Benjamin Franklin
CrossFit WOD
Five Rounds For Reps:
– 1:00 OH KB Swings
– 2:00 Rest
– 1:00 Burpees
– 2:00 Rest
Daily Motivation: “Well done is better than well said.” -Benjamin Franklin
CrossFit WOD
If Good Front Rack and Bottom Position
1A) Hang Squat Clean
Three Rounds w/ 3:00 Rest
– 1.1.1.1 Hang Squat Clean
*Increase weight each round if good form.
-or-
If Rack and Bottom Position Need Work
1B) Front Squat
Five Rounds w/ 2:00 Rest
– 5 Front Squat @ 3121
*Increase weight each round if good form.
then
2A) Four Rounds w/ 2:00 Rest
– 8 C2B Pullups
– 40 Double Unders
-or-
2B) Six Rounds w/ 1:00 Rest
– 5 Ring Rows
– 10 Mountain Climbers (each leg)
Daily Motivation: “The only disability in life is a bad attitude.”
CrossFit WOD
“Kelly”
Five Rounds For Time:
– 400m Run
– 30 Box Jumps w/ Step Down (24″/20″)
– 30 Wall Balls (20#/14# @ 10’/9′)
Daily Motivation: “The first step is always the hardest. Stop thinking about it and just do it.”
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 3 Deadlifts (315#/225#)
– 6 Burpees
– 200m Sprint
Four Rounds w/ 3:00 Rest
– 5 SDLHP (115#/75#)
– 10 Squat Thrusts
Finisher
– 60 Hollow Rocks
Daily Motivation: “Be yourself. Who else is better qualified?” – Frank J. Giblin
CrossFit WOD
Five Rounds @ 80%
– 1:00 Rower
– 1:00 Rest
– 1:00 Single Unders
– 1:00 Rest
– 1:00 Shuttle Run
– 1:00 Rest
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: “Other gyms use machines… CrossFit builds them.”
CrossFit WOD
Four Rounds w/ 6:00 Rest
AMRAP – 3:00
– 3 Power Clean (135#/95#)
– 6 Knees to Elbows
– 9 Air Squats
Daily Motivation: “Just remember, somewhere, a little Chinese girl is warming up with your max.” -Jim Conroy
CrossFit WOD
If 1RM Deadlift is > 1.25 Body Weight
1A) Power Clean w/ 2:00 Rest
– 3/2/2/1/1/1 Reps
-or-
1B) Four Rounds w/ 3:00 Rest
– 3 Deadlift @ 4121
2) Four Rounds
– 1:00 KB Swings
– 1:00 Rest
– 1:00 Pushups
– 1:00 Rest