Contact us

 Travis Dean Hardy-Owner

travis.crossfit2l2q@gmail.com

Morgan Jones- Sales/Memberships

morgan.crossfit2l2q@gmail.com

825 Lagoon Business Loop

Montgomery, AL. 36117

 

 

 

 

2L2Q & Reebok CF Retail 

***Discounts Available***

 


  
Our programming comes completely from the The Outlaw Way. We feel it is the best way possible to become a better CrossFit athlete. We are incrediblely thankful for it everyday.

 

 

Mobility WOD

 

 

 

 

 

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Meal of the day

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Tuesday
Jul292014

Wednesday

BBG

3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex 12 min cap


1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk 12 min cap

Conditioning:

For time:

100 Thrusters 75#/55#
*EMOM starting at minute 1 complete 20 Double unders

Monday
Jul282014

Tuesday

Conditioning

5 rounds of:

Row 500M
15 6″ Target Burpees

Rest 1:1

Monday
Jul282014

Monday

Strength/Skill

1a) 4XME Strict HSPU – if more than 15 on first set add a deficit, rest 60seconds

1b) 4XME Pause Front Squats @ 70% (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 60 seconds

Conditioning

4 rounds of:

Run 400m
15 C2B Pull-ups

Rest 1:1

Thursday
Jul242014

Friday

Join us for a FREE workout this Saturday at 7:30am at The Shoppes at EastChase.

Check-in starts at 7am so make sure you are on time to sign your waiver, get a towel and a complimentary water. We will be located in between Earth Fare and Zoe's Kitchen. This will be a fun workout for all ages, especially beginners! Let us show you how fun CrossFit can be!!!

Can't make it that early, we will still have our normal FREE workout at 9am and Open Gym for all members 10am-12pm

Friday Conditioning

For Time:

21 Thrusters 95/65

400M Run 

21 Pull-Ups

21 OH Squats 95/65

21 Pull-Ups 

400M Run 

21 Thrusters 95/65

 

Rest until the 25 min mark then…

 

5 Rounds of:

25 Sec. L-Sit 

3 Clean & Jerk 205/135 

 

Rest until the 45 min. mark then…

 

9-6-3 Reps of:

Hang Squat Snatch 135/95

Box Jumps 30/24


Wednesday
Jul232014

Thursday

For time:

3k row
300 Double unders
3 mile run

Tuesday
Jul222014

Wednesday

Throwback to that time.... well you just had to be there! #fireballfordays

Strength

Back Squat: 5X3@75%

90 second rest between sets

Conditioning

3 rounds for time  (10 Minute Time Cap)

20 Toes to Rings 
25 Kettle Bell Swings  70/53# 

Monday
Jul212014

Tuesday

BBG

10 Minute Alternating EMOM of:

1 full Snatch at 80%

Then

30 Double unders or 60 singles

Conditioning

"Fran"

21-15-9 reps for time of:

Thrusters 95/65#
And Pull-ups