Category: CrossFit

2012-11-10

Post author By CrossFitMGM
Post date November 9, 2012

In observance of Veterans Day and in honor of our military we will do “Lumberjack 20.”

Note: The Boneyard will be closed for morning classes on Monday. We will have the 11:15 a.m., 5 and 6 p.m. classes as usual.

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

9:00 ~ 10:00 a.m.
Group WOD – “Lumberjack 20” Honoring Ft. Hood

– 20 Deadlifts (275#/185#) / Run 400m
– 20 KB swings (2 pood) / Run 400m
– 20 Overhead Squats (115#/75#) / Run 400m
– 20 Burpees / Run 400m
– 20 Pullups (Chest to Bar) / Run 400m
– 20 Box Jumps (24″) / Run 400m
– 20 KB Clean Catch Squats (32kg/24kg) / Run 400m

*We can modify where necessary. For this workout, you can complete it on your own or with a partner. If you do it with a partner, you need to do your runs together and your partner will hold a wall sit while you do your work. Kettlebell clean catch squats are replacing dumbell squat cleans because ”we love them ‘bells.”

On Nov. 5, 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Tags Murph

CrossFit Workouts

2012-11-09

Post author By CrossFitMGM
Post date November 8, 2012

CrossFit WOD
Overhead Squats
5-3-2-5-3-2 w/ 2:00 Rest

AMRAP – 10:00
– 5 Ring Dips
– 5 Hang Power Cleans
– 25 Double Unders

CrossFit

CROSSFIT KIDS

Post author By CrossFitMGM
Post date November 8, 2012

CrossFit Montgomery offers the following classes for kids:

Preschoolers (ages 3-5) – Mondays 5:00-5:30 p.m.
Cost: $25 for members, $40 for non-members
Kids (ages 5-12) – Mondays and Wednesdays 5:00-5:45 p.m.
Cost: $25 for members, $40 for non-members – 1x week
$50 for members, $80 for non-members – 2X week
Teens (ages 12-18) – Mondays, Wednesdays, Fridays 6:00-7:00 p.m.
Cost: $50 for members, $80 for non-members – 2x week
$75 for members, $120 for non-members – 3X week

WHAT IS CROSSFIT KIDS?
CrossFit Kids is a strength and conditioning program that is specifically designed for children and teenagers and aimed to help them develop a lifelong love of fitness. CrossFit Kids is not simply a scaled down version of CrossFit. It is entirely, absolutely CrossFit geared and designed for a special population and the specific needs of that population.

*CrossFit Montgomery utilizes the CrossFit Kids certified lesson plans for all classes/age groups: Pre-School, Pre-Teens and Teens. All of the movements are taught safely and effectively under the close supervision of thoroughly trained CrossFit Kids trainers Jennie Sumner (co-owner of CrossFit Montgomery) and Andrea Searor (co-owner of CrossFit Apeiron).