CrossFit Embrace in Dothan is hosting a one-day Garage Games Series event for individuals and two-person teams similar to our Pound For Pound on Saturday, June 23. Register to compete or volunteer and let us know when you do. Spectators/ cheerleaders are welcomed to join us on the road trip! Get updates from Embrace the Gauntlet on Facebook.
Memorial Day is a day of rememberance and reconciliation. Many observe this day by visiting cemetaries and memorials and spending time with family and friends. Join us at The Boneyard on Monday at 4 or 5 p.m. to spend time with us and a hero – Lt. Michael “Murph” Murphy – to honor our fallen military members. Learn more about Memorial Day Murph and register if you wish at www.memorialdaymurph.com.
Note: The Boneyard will be closed on Saturday, May 26, with the exception of the 9:00 a.m. Public Safety Personnel class. We will have an altered schedule on Monday, May 28. Classes will be at 4 and 5 p.m. only. Foundations will meet at their regular time: 6:30 p.m.
We hope you have a safe and fun Memorial Day Weekend!
CrossFit WOD
Seven Rounds:
– 7 Hang Squat Snatch (95#/65#)
– 7 Ring Dips
Mobility WOD
CrossFit WOD
Five Rounds:
– 5 Push Press
– 25 Calories Row
Endurance WOD
Run
For Rounds:
– 400m Run
– 1:30 Recovery
*Hold all splits within 2 to 3 seconds
Row
For Rounds
– 500m Row
– 1:30 Recovery
*Hold all splits within 2 to 3 seconds
CrossFit WOD
“Nicole” on Rings
AMRAP – 20 Minutes:
– 400m Run
– Max Reps Ring Pullup
CrossFit WOD
AMRAP – 12 Minutes:
– 5 KB Swings (One Arm)
– 5 KB Cleans (One Arm)
– 5 KB Push Jerks (One Arm)
Endurance WOD
Six Rounds
– 600m Run
– 90 Seconds Recovery
*Hold all splits within 3 to 5 seconds.
Six Rounds
– 750m Row
– 90 Second Recovery
*Hold all splits within 3 to 5 seconds.
CrossFit WOD
Deadlift
5-5-5-5-5
For Time:
– 1k Row
– 40 Pistols (Alternating)
– 20 Power Cleans (185/105)
9:00 ~ 10:00 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
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>>
10:00 ~ 12:00 a.m.
New Foundations Class Begins
A new Foundations class starts. Please contact us if you or someone you know is interested in getting started.
10:00 & 11:00 a.m.
Group WOD
Come in at 10 or 11 and we’ll have a group WOD for you!
CrossFit WOD
AMRAP – 12:00
– 2 Snatches
– 6 Barbell Burpees
Mobility WOD
CrossFit WOD
For time:
– 30 Back Squats @ Body Weight
– Run 1 mile
Endurance WOD
Run
Four Rounds:
– 1200m Run
– 3:00 Recovery
Hold all splits within 3 to 5 seconds.
Row
Four Rounds:
– 1500m Row
– 3:00 Recovery
Hold all splits within 3 to 5 seconds.