CrossFit Montgomery

2010-11-25 Happy Thanksgiving

Post author By CrossFitMGM
Post date November 24, 2010

Happy Thanksgiving! The Boneyard will be closed Thursday and Friday, November 25 and 26. We will be open from 10:00 a.m. to noon on Saturday, November 27 for Open Gym.

During 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.

Can’t make it to the gym? Check out the WODs While Travelling document on our Resources page. Post your workout and result in comments.

Reminder ~ Jingle Bell Run
Join CrossFit Montgomery’s team and/or donate money for the 2010 Jingle Bell Run/Walk for Arthritis on Saturday, December 4, 2010 at 9:00 a.m. on the Huntingdon College Campus. This is a chance to put your running drills to the test and donate money to a good cause!

CrossFit Workouts

2010-11-24 CrossFit

AMRAP – 12 Minutes
– 400m Run
– 5 Deadlifts (Bodyweight)

Tags Deadlift, Run

CrossFit Workouts

2010-11-23 CrossFit

AMRAP – 20 Minutes
– 30 Second Handstand Hold
– 30 L Raise Hold
– 30 Squat Hold
– 30 Chin Over Bar Hold

Tags Handstand, Pullup, Squat

Underground Strength Workouts

2010-11-22 UGS

Post author By CrossFitMGM
Post date November 21, 2010

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

Tags Clean, Lunge, Press, Rope Climb, Situp, Snatch, Squat, Tire Drag

CrossFit Workouts

2010-11-22 CrossFit

5 Rounds for Time:
– 200m KB Carry
– 9 KB Clean and Press
– 12 KB Goblet Squat
– 15 Pullups

Tags Clean, Press, Pullup, Run, Squat

Rest Day

2010-11-21 Rest Day

Post author By CrossFitMGM
Post date November 21, 2010

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.

Community Events Underground Strength Workouts

2010-11-20 Open Gym/UGS Challenge

Post author By CrossFitMGM
Post date November 19, 2010
4 Comments on 2010-11-20 Open Gym/UGS Challenge

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)