Contact us

 Travis Dean Hardy-Owner

travis.crossfit2l2q@gmail.com

(334) 625-9124

825 Lagoon Business Loop

Montgomery, AL. 36117

 

 

 


 

 

 


  
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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Thursday
Oct302014

Friday

Just a reminder that there will be a 4:15pm class in Friday but we are closing right after.

Friday

5 rounds of:

200m run
25 Weighted Situps
250m row
25 Abmat Sit ups

Wednesday
Oct292014

Thursday

Don't forget to wear your costumes for the afternoon classes.

Conditioning

30 Minute AMRAP of:

5 Dead lift 275#/190#
9 Plyo Push ups
20 Double unders

Tuesday
Oct282014

Wednesday 

Strength

15 to find your 1RM Power Snatch

Conditioning

For time:

21-15-9 reps of:

Power Snatches 100/70
Burpee Box Jumps 24/20'

Monday
Oct272014

Tuesday 

Strength

15 to find your 1RM Power Clean and Jerk

Conditioning

5 rounds of:

15 Cal Row
15 Pull-ups
15 KB Swings 53/35#

Sunday
Oct262014

Monday

Strength

12 Minutes to establish 1RM OHS
12 Minutes to establish 1RM Snatch Balance

Conditioning

"Karen"

150 Wall ball for time 20/14# (10/9ft target)

Friday
Oct242014

Saturday

Join us this Saturday at 9am for a FREE introductory workout into CrossFit. This Saturday's WOD will feature a snatch complex followed by a clean and jerk complex.

Thursday
Oct232014

Friday

Athletes, next week will be the last week we are having the 6:15am class and the 11:45am class. October 31 will be the last official day for each class. We hope to bring both classes back in the future.

Conditioning

7 minute AMRAP of:

6 HSPU
8 KB Swings 70/53#
12 SDHP 70/53#

REST 2 minutes

3 minute AMRAP of:

Back Squats 185/125#

REST 2 minutes

7 minute AMRAP of:

6 HSPU
8 KB Swings 70/53#
12 SDHP 70/53#