CrossFit Fundamentals for Beginners Dec 1st-11th 6:15 AM or PM

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Attention Athletes!!!! Have you been interested in trying CrossFit? CrossFit Fundamentals at Guns Out CrossFit will run from Monday Dec 1st -Thursday Dec 11th with your choice of 6:15AM or 6:15 PM for those two weeks. 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 gunsoutcrossfit.com. 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.

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Monday WOD 12/1/14

AMRAP 3 minutes:
5 Back Squats 225/155
5 Chest to Bar Pull Ups
AMRAP 3 minutes:
40 Double-unders
4 Clean & Jerks 155/115
AMRAP 3 minutes:
7 Hang Power Snatch 95/65
14 Air Squats
AMRAP 3 minutes:
10 Calories Rowing
7 Burpees over the rower
*Rest 3 minutes between AMRAPs

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CrossFit Fundamentals for Beginners @ Guns Out CrossFit Dec 1st-11th

IMG_4603IMG_4005

Attention Athletes!!!! Have you been interested in trying CrossFit? CrossFit Fundamentals at Guns Out CrossFit will run from Monday Dec 1st -Thursday Dec 11th with your choice of 6:15AM or 6:15 PM for those two weeks. 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 gunsoutcrossfit.com. 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.

Monday WOD 11/24/14

“Monster Mash Monday”

For time:
12-9-6-3 reps of:
Burpee box jump 24″/20″
Squat clean 135/95

*Rest 5 minutes then:

21-15-9 reps of:
Push Jerk 135/95
Push Ups

*Rest 3 minutes then:

Run 1 mile

Scoring = Submit 1 total time from start to finish that includes the rest periods.

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