Wednesday 4/30/14

For those who made it to lunchtime hour today i will assign a separate WOD to you. For everyone else we will repeat 4/29/14 WOD.


Tuesday WOD 4/29/14

15 min to find 1RM Back Squat


Tabata X2 with 2min rest in between
Wall Ball (20, 14#)
Double Under
Abmat Sit-up
Kettlebell Swing (53, 35#)


Monday WOD 4/28/14

5×5 Snatch@85% of 1 Rep Max
5×5 Bench Press@85% of 1 Rep Max
* Must be Unbroken on all sets.
12 Min AMRAP
20 Clean and Jerk (95,65#)
20 Deadlifts (95,65#)
10 Clean and Jerk (135,95#)
10 Deadlifts (135,95#)
5 Clean and Jerk (155, 115#)
5 Deadlifts (155,115#)

*As soon as 12 Min AMRAP is over you have a 2 Min AMRAP of Burpees to add to your score.


CrossFit Fundamentals for beginners @ Guns Out CrossFit April 28th-May 8th


Attention Athletes!!!! Have you been interested in trying CrossFit? CrossFit Fundamentals at Guns Out CrossFit will run from April 28th-May 8th at 6:15pm. It runs for 2 weeks Monday-Thursday. In CrossFit Fundamentals at Guns Out CrossFit you get an introduction to all of the basic CrossFit movements and more technical lifts including ( dead lift , snatch, clean and jerk amongst others). Every session ends with a workout of the day that incorporates movements scheduled for that day. After completing CrossFit Fundamentals you will be able to workout during any of our regular scheduled hours listed on main site at We look forward to seeing you Monday. Coach Charles

Guns Out CrossFit is a strength and conditioning facility that develops individuals from beginners to advanced athletes to reach elite levels of fitness through constantly varied functional movements executed at high intensity. We are located at 4351 Atlanta Highway Montgomery, Al 36109.

At Guns Out Crossfit in Montgomery Alabama we efficiently combine the most effective training methods of Weightlifting, Gymnastics, and High Intensity Cardio in a 6,000 square foot facility that is 100% CrossFit. From children to elite athletes, and everything in between we promise to push you to the best of your abilities and get you in the best shape of your life.

At Guns Out CrossFit we train harder than most thought they were capable of. Everyday our athletes break down barriers and set new standards for themselves. Our training is intense, and it creates a bond among our members that can’t be faked or manufactured. Together we sweat, we bleed, we expose weaknesses and we get stronger…together. The community aspect of CrossFit is our greatest strength. At Guns Out CrossFit in Montgomery Alabama there are no ego’s, no room for bad attitudes. Those type of people just don’t last here. We are supportive, we are competitive, we are strong, we are humble, we are athletes….we are CrossFit.