CrossFit Montgomery County

[SinglePic not found]“Your muscles are what enable you to perform all of you basic movements, such as bowling, sniping, pandering, carping, and contacting your attorney. Basically, there are two kinds of muscle tissue: the kind that people in advertisements for fitness centers have, which forms units that look like sleek and powerful pythons writhing just beneath the surface of the skin, and the kind you have which looks more like deceased baby rabbits.”
-Dave Barry, “Stay Fit and Healthy Until You’re Dead”

If you don’t want to fall under the latter category, I’d suggest you come out for some fun at the park with us tonight at 5:00 or 6:00!

Today’s WOD:
“Tabata some park stuff”

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) of each of the following:

• Park Bench Jumps
• Knees to elbows
• Monkey bars (number of rungs touched will be scored)
• Burpees

-THEN-

• 1/2 mile run

[SinglePic not found]Today’s weather forecast is 70% chance of rain, but since I know literally DOZENS of people who have gotten wet as a direct result of being outside in the rain and EVERY SINGLE ONE of them survived, the 5:00pm and 6:00pm workouts will go on as planned.

Today’s WOD
For time:

• 1/4 Mile Run
• 30 Pushups
• 30 KB Thrusters (53/35)
• 30 Situps
• 100m Sprint
• 20 Pushups
• 20 KB Thrusters (53/35)
• 20 Situps
• 100m Sprint
• 10 Pushups
• 10 KB Thrusters (53/35)
• 10 Situps
• 1/4 Mile Run

So to those of you for whom a little rain is a less than terrifying event, we’ll see you this afternoon. To the rest of you, remember that small furry woodland creatures are less afraid to get wet than you are!

[SinglePic not found] The new t-shirts will be here soon! There will be limited quantities, so get on the list early before they’re all gone! (To get on the list, just send us a message from the COMMENT page).

BOX UPDATE: Still waiting for building permits and construction… The box will be open for CrossFit classes sometime in the first half of September.

The WOD In The Park workouts are a lot of fun, and are getting everyone ready for opening day at the new box. Make sure you’re not left out!

[SinglePic not found]First “WOD In The Park” workouts – FRIDAY JULY 24 at 5:00 and 6:00p! Come join us for some fun WODs in the park as we get ready for Opening Day at our new box! Details HERE.

Opening Day for the new box is about 6-7 weeks away, but fear not – while we’re waiting for building permits and construction, we’re going to get our CrossFit on park-style! Come join us for regular WOD In The Park workouts every Monday, Wednesday, Friday, and Sunday until the new box is open in September!

Hey…where did CrossFit Rampant Fitness go? As part of opening a new box, we’re changing the name too! Welcome, CrossFit Montgomery County!

[SinglePic not found]Just got back from a trip to Indiana to see some old friends from high school, and managed to turn it into a productive business trip too! I did a WOD with a firefighter friend (75# snatches, 75 reps) in his garage, and he also gave me about 40′-50′ of old fire hose for the new box (maybe he felt bad for beating me by over 10 minutes!). I also stopped at Rogue Fitness in Columbus Ohio and picked up some equipment – barbells, collars, jump ropes, and abmats – so we’re gearing up for the big opening! Things are developing fast, so keep checking here for more updates!

There is a big announcement coming up very soon…hopefully within the week. Given that CrossFit Rampant Fitness has been a web-only entity thus far, I’m sure it’s no big surprise what the big announcement will be, yet you’re just going to have to wait for the official word. Until then, I offer this CrossFit blessing:

May your Fran time be cut in half
May you get your first muscle-up
May you PR on your clean
And may Pukie visit your arch rival and therefore allow you to beat them again.