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 Travis Dean Hardy-Owner

travis.crossfit2l2q@gmail.com

Morgan Jones- Sales/Memberships

morgan.crossfit2l2q@gmail.com

825 Lagoon Business Loop

Montgomery, AL. 36117


 

 

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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.

 

 

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Meal of the day

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Friday
Apr182014

Member Guest Saturday 

Every Saturday we have a FREE community WOD at 9am that all athletes no matter their fitness level can attend. We will teach you proper form and put you through a fun workout in an uplifting environment. If this is your first time trying CrossFit then this is a perfect class for you to try

Thursday
Apr172014

Friday

Strength/Accessories

1) Back Squat: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% – rest as needed.

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

Conditioning

5 rounds of:

:40 ME 6/4″ Deficit HSPU
:20 Rest
:40 Row for Calories
:20 Rest
:40 TTB
:20 Rest

Thursday
Apr172014

Thursday

10 minutes Turkish Get up practice then

12 minute AMRAP of:

5 Turkish get up each arm alternating
20 Hollow Rocks
200m run

Tuesday
Apr152014

Wednesday 

Strength/Skill

1a) Bent Over Rows: work to a 5rm – 1×5@95%, 1×5@90%

1b) Push Press – 5×5@90% of Monday’s 5rm

Conditioning

5 rounds for time of:

20 Pistols (alternating) or 50 Squats
10 KB Snatches (alternating) 53/35#
5 Burpee Box Jumps 30/24″

Monday
Apr142014

Tuesday

Strength

1) Back Squat: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest 2 minutes

2) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest 2 minutes

Conditioning

Here’s a fun one taken from the Regional Prep template. Will check, but I think the time to beat is sub-10.

For time:

15 Muscle-Ups
15 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
20 Box Jumps 30/24″
10 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
15 Box Jumps 30/24″
5 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
10 Box Jumps 30/24″
15 Muscle-Ups

Sunday
Apr132014

Monday 

Strength/Skill

1A) 4XME Strict Pullups – rest 60 sec.
1B) 4X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

“Jackie”

For time:

Row 1K
50 Thrusters 45#
30 Pullups

Saturday
Apr122014

Saturday FREE WOD with Team RWB

Join us at 9am for our weekly FREE WOD!