CrossFit Montgomery County

Classes have been so much fun, Brett couldn’t contain himself. He blew his WOD right away! (HA HA!! Get it? “WOD”!! Nothing but the best comedy here!)

Today’s WOD:

“The Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I hope you’re ready to lift some heavy stuff. It’s brute strength day at CrossFit Montgomery County, which means that the lowly trainer will be taking crap from people all day long as he is constantly out-lifted by members. *Sigh* Well, at least I can do a bunch of pullups.

Today’s WOD:

Back Squat
5-5-5-5-5 reps

Danielle is working very hard to get rid of that band and do pullups on her own. She’s already gone from the biggest band down to the smallest band (at least the smallest one we have), and is dealing with the added difficulty nicely. She’ll get her first one in no time at all! And, she’ll get plenty of practice today too!

Today’s WOD:
“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Here’s one of our members pretending to be an All-American Hero with the flag in the background. Well, I don’t know if he was thinking about being a hero or just trying to get to the end of the 30 muscle-ups workout.

Today’s WOD:

Push Jerk
5-5-5-5-5 reps

Today’s WOD:

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Don’t let this picture fool you. No animals, plants, or kettlebells were harmed during this workout. This is just the natural aftermath of deciding not to lay back and let life pass you by while you’re sitting on the couch watching weather channel re-runs.

Today’s WOD:

30 muscle-ups for time

*If you can’t do a muscle-up, substitute 3 pullups and 3 ring dips for each muscle up prescribed.

That’s right – we’re open for classes now! At 10:00am Saturday morning we had a party with several CrossFit friends, and everyone who came got their asses kicked had a great time. The box looks great, the pullup bar is awesome, and the equipment is all shiny and new. Fear not though – we’ll give the bumper plates that “lived in” look very soon! Check out our schedule to find class times.

TWO MORE DAYS UNTIL WE OPEN! Our soft opening will be on Saturday September 19 from 10:00am until 2:00pm. There will be food, beverages, and festivities (by which I mean “working out hard”). Regular classes at CFMC will begin on Monday morning at 6:00am (the class schedule will be posted later today). We’re looking forward to seeing you all on Saturday!

NO PARK WORKOUT TODAY!! We’re going to be at the new box working to get it ready for the grand opening on September 19th!

Today’s WOD In The Park:

“Angie”

100 Pullups
100 Pushups
100 Situps
100 Squats