Saturday Schedule
9:00 – 10:00 a.m.
11:00 a.m. – Noon
Open Gym and Stretching with Jennie
You can come in to work on specific movements or do a WOD that you missed this week. Jennie will be coordinating a recovery session with foam rolling and stretching during these times.
10:00 -11:00 a.m.
Team UGS Challenge
2nd Annual Team UGS Challenge featuring Alabama vs. Auburn (and your college football team of choice)
Five Rounds
1a. Sandbag Bear 10, 8, 6, 4, 2
Three Rounds
2a. Max Weighted Pullups
2b. Max Med Ball Plyo Pushups
Three Rounds
3a. 1 Minute Slam Ball
3b. 1 Suicide Run
Three Rounds
4a. 200′ Farmer’s Walk
4b. 50 Sledge Strikes
Five Rounds for Time:
– 5 Front Squat
– 10 Burpee
“The Chief”
Five Rounds, 3 Minute AMRAP, 1 Minute Rest
– 3 Power Cleans (135lb, 95lb)
– 6 Pushups
– 9 Air Squats
4 Rounds
1a. Chain Pushups – Drop Sets
1b. 100′ Tire Row
4 Rounds
2a. 6-8 Double KB Presses
2b. 8-12 KB Rows
4 Rounds
3a. 1 Minute Band Pulls
3b. 1 Minute Weighted Situps
3c. 1 Minute Plate Pinch
For time:
– 10 Box Jumps
– 30 Pullups
– 10 Box Jumps
– 30 Wall Balls
– 10 Box Jumps
– 30 KB Swings
– 10 Box Jumps
– 30 Double Unders
– 10 Box Jumps
Twelve 1-Minute Rounds:
– x KB Swings
– x Air Squats
x = number of swings in 20 seconds
For time:
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
4 Rounds
1a. 6 KB Snatch
1b. Rope Climb
4 Rounds
2a. 8 Goblet Squat
2b. 10 Jumping Lunges
3 Rounds
3a. 6 Double KB Clean & Press
3 Rounds
4a. 200′ Tire Drag
4b. 15 GHD Situps
Saturday Schedule
9:00 – 10:00 a.m.
Running Clinic Part One and Open Gym
10:00 -10:30 a.m.
PT & Wellness Seminar with Lane Blondheim
CrossFit Montgomery is pleased to announce our partnership with Lane Blondheim to offer the PT & Wellness Seminar Series. The Seminar Series consists of a monthly Saturday seminar with a question and answer session, discussing various topics, e.g. recovery, nutrition, injury prevention, mobility, etc. Lane Blondheim is the clinical director and physical therapist at Active Health and Rehab, Montgomery’s premiere physical therapy clinic. The seminars are free and open to the public.
10:30 a.m. – Noon
Open Gym
You 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.