Category: Public Safety WOD

Public Safety Personnel WODs designed to be performed with minimal equipment.

Categories
CrossFit Endurance Events Foundations Public Safety WOD Workouts

2012-10-06

Good luck to Team CrossFit Montgomery (Cory, Steve and Coaches David and Mike), Adam, Alex, Amy,  Anna, Kyle, Melissa, and everyone else running in the Montgomery Half Marathon Relay!

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
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.

9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.

9:00 ~ 11:00 a.m.
Foundations Class
A new Foundations class begins. Please contact us if you or someone you know is interested in getting started.

Categories
Endurance Public Safety WOD Workouts

2012-09-29

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
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.

9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.

Categories
CrossFit Endurance Foundations Public Safety WOD Workouts

2012-09-22

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
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.

9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.

9:00 ~ 11:00 a.m.
Foundations Class
A new Foundations class begins. Please contact us if you or someone you know is interested in getting started.

Categories
Community CrossFit Endurance Events Public Safety WOD Workouts

2012-09-15

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
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.

9:00 ~ 10:00 a.m.
“9-11 THROWDOWN” ~ A One-Round 9 Movement 11 Rep Chipper

Buy-In & Cash-Out: 2,001m Row (representing the year of the 9-11 attacks)

….then 11 reps of the following:

  • 36/24″ box jumps
  • 125/85# thrusters (deaths @ pentagon)
  • burpee chest-to-bar pullups
  • 175/120# power cleans (AA Flight #175 (south tower))
  • handstand pushups
  • 2 pood/1.5 pood swings
  • toes to bar
  • 170/120# deadlifts (Flight 77 and Flight 93)
  • 110/75# push jerks (number of floors in each tower)

We can scale and modify where needed. There is an option to partner up and split the work.

Categories
CrossFit Endurance Foundations Public Safety WOD Workouts

2012-09-08

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
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.

9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.

9:00 ~ 11:00 a.m.
Foundations Class
A new Foundations class begins. Please contact us if you or someone you know is interested in getting started.

Categories
Community CrossFit Endurance Events Public Safety WOD Workouts

2012-09-01

Pictured above:  Kyle and Coach Nate on Aug. 25
before the Mid-Atlantic Super Spartan Race in Virginia

Special Message: Our thoughts and prayers, today and always, are with the family of Reva Tosh, Greg’s mother, who passed away Wednesday from an extended illness.

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
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.

9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.

Categories
CrossFit Endurance Public Safety WOD Workouts

2012-08-18

Come out next Saturday to the Montgomery Dragon Boat Race & Festival and cheer our sponsored team ROW Tide with CrossFit Montgomery members Scott & Kelly, Josh and Misha, Amy and Coach Mike, as well as other members who are on other teams.

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
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.

9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.

Categories
CrossFit Endurance Foundations Public Safety WOD Workouts

2012-08-11

Thank you to everyone that donated to The 31Heroes Project and to the 25 people who participated in a “Workout To Remember.” We raised around $750!

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
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.

9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.

9:00 ~ 11:00 a.m.
Foundations Class
A new Foundations class begins. Please contact us if you or someone you know is interested in getting started.

Categories
CrossFit Endurance Foundations Public Safety WOD Workouts

2012-07-28

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
Group WOD
Come in at 9 and we’ll have a group WOD for you!

9:00 ~ 10:00 a.m.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>>

9:00 ~ 10:00 a.m.
Public Safety Personnel
CrossFit Montgomery offers affordable CrossFit training to Montgomery’s Public Safety Personnel. Learn more>>

9:00 ~ 11:00 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.

Categories
CrossFit Endurance Foundations Public Safety WOD Workouts

2012-07-21

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
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.

9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.