Tuesday Team WOD 3/31/15

“Chop Shop”

(Teams of 2)

30 RFT (135/95)

3 Deadlifts

3 Hang Cleans

3 Push Jerks

*At the halfway mark of 15 rounds you must complete 30 HSPU’s as a team 

 

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CrossFit Fundamentals for Beginners 3/30/15-4/9/15

IMG_4603IMG_4005Attention Athletes!!!! Have you been interested in trying CrossFit? CrossFit Fundamentals at Guns Out CrossFit will run from Monday March 30th-Thursday April 9th 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 3/30/15

Open WOD 15.5 (final WOD of the 2015 CrossFit Open

Rx
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.

Women use 45 lb.

  

Saturday Free Community WOD 9-10am and Open Gym 10-12pm

If you’ve been thinking about trying a CrossFit workout now is your time! This Saturday – 3/28/15 – at 9:00 am we will be having a CrossFit workout that is free and open to anyone interested in giving us a try! CrossFit is a strength and conditioning program that anyone can do with the right start. All workouts are modified and adjusted to fit the athlete (that’s YOU!) and to help them get the most out of their training. Free Saturdays are the perfect way to see what all the chatter is about. 

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