Run 5K
The Boneyard is closed Saturday, February 5. Trainers Jennie & David Sumner are attending their CrossFit Gymnastic Certification with Jeff Tucker at CrossFit Rabid in Rainbow City, Chris Katechis is competing at the Garage Games in Woodstock, Georgia with Britt, Cody, Russ, and Tim in tow, and Tina Fletcher is racing in the annual 15K Double Bridge Run in Pensacola, Florida. Wish us all luck!
“Nate”
Complete as many rounds in twenty minutes as you can of:
– 2 Muscle-Ups
– 4 Handstand Pushups
– 8 2-Pood Kettlebell Swings
Five Rounds
1a. 5 KB Windmills (each)
Four Rounds
2a. 50′ Rope Pull
2b. 50′ Tire Rows
Three Rounds
3a. 1 Leg Blaster*
3b. 10 GHD Situps
*= 20 Air Squats, 10 Lunges (each), 10 Jumping Lunges (each), 10 Jumping Squats
Five Rounds
1a. 5 Sumo Deadlift
Four Rounds
2a. 10 Sandbag Shoulder and Squat Drop
2b. 10 Slam Ball Burpees
Finisher
3a. 30 KB Clean and Press (each)
Sundays are rest days at CrossFit Montgomery. 23:1 … The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.
Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.
Our Announcements page is updated on Sunday. We also provide updates via email and on Facebook and Twitter throughout the week. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.
Join us from 10 a.m.-noon for Fight Gone Bad. This event is free and open to the public, so invite family, friends, co-workers, etc.
“Fight Gone Bad”
Workout consists of three rounds with one minute rest between rounds. Each round consists of working at each of the five stations below for one minute.
– Wall Ball: 20#/14# ball, 10 ft. target (Reps)
– Sumo Deadlift High Pull: 75#/55# (Reps)
– Box Jump: 20″ box (Reps)
– Push Press: 75#/55# (Reps)
– Row: (Calories)
The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point. The total amount of points is your Fight Gone Bad score.
Beginners are welcomed! We will modify and scale the workout to to your ability. Remember it’s about power output, not your ego! Read this article: Zatsiorsky, Scaling, and Power by Jon Gilson of Again Faster.
The Boneyard will open at 9:00 a.m. If you are not a CrossFit Montgomery member, you will need to complete paperwork and then go through a warm up and review the exercises with a trainer before doing the workout.
Five Rounds
1a. 5 Zercher’s Squat
Four Rounds
2a. 50′ Tire Presses
2b. 50′ Tire Rows
Finisher
3a. 100 KB Swings