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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Monday
Oct202014

Tuesday

3 rounds for time of:

1 mile run
30 Wall Ball 20/14
(11ft/10ft targets)

Sunday
Oct192014

Monday 

Strength

Find 1RM of: Snatch grip behind the head push press

Then

3x8 Back Squats

Conditioning

"Helen"

3 rounds for time of:

400m run
21 KB Swings
12 Pull-ups

Thursday
Oct162014

Friday

WE WILL BE CLOSED THIS SATURDAY. JOIN US SATURDAY MORNING AT 9AM AT PIKE ROAD CROSSFIT FOR THE 2014 B4B EVENT!

STRENGTH

3X6 FRONT SQUATS (HEAVIEST POSSIBLE)

*AFTER EVERY SET COMPLETE 5 MAX DISTANCE BROAD JUMPS AND MAX EFFORT UNBROKEN DOUBLE UNDERS (1 REDO EVERY SET IF UNDER 30 REPS)

REST 90 SECONDS AFTER JUMP ROPE

CONDITIONING

8 minute time cap

15 Snatches at 95 lbs/65lbs
15 Toes to Bar
12 Snatches at 95 lbs/65lbs
12 Toes to Bar
9 Snatches at 95 lbs/65lbs
9 Toes to Bar
6 Snatches at 95 lbs/65lbs
6 Toes to Bar
3 Snatches at 95 lbs/65lbs
3 Toes to Bar
6 Snatches at 95 lbs/65lbs
6 Toes to Bar
9 Snatches at 95 lbs/65lbs
9 Toes to Bar
12 Snatches at 95 lbs/65lbs
12 Toes to Bar
15 Snatches at 95 lbs/65lbs
15 Toes to Bar
12 Snatches at 95 lbs/65lbs
12 Toes to Bar
...and so on

Wednesday
Oct152014

Thursday

3 rounds not for time of:

400m run
500m row

Then

8 rounds of:

15 calorie row
10 Pull-ups (no butterfly)

Tuesday
Oct142014

Wednesday


Strength

Press 1RM
Push Press 1RM
Push Jerk 1RM

Conditioning

20 Minute EMOM of:

Odd minutes: 5 Unbroken Dead lifts 275/190# and 100m run
Even minutes: 15 Unbroken Wall ball 20/14#

Monday
Oct132014

Tuesday

Complete as many rounds as possible in 10 minutes of:

60 Bar facing burpees
30 Overhead squats 120/90#
10 C2B Pull-ups or 10 Muscle-ups

Sunday
Oct122014

Monday

Strength

5x3 Front Squats

Conditioning

"Elizabeth"

21-15-9 of:

Power cleans 135#/95#
and Ring dips