Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Weekly announcements are posted on Sunday. We email these announcements to those on our mailing list. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com. We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements

- The Boneyard is closed tomorrow for Labor Day. We will be posting a WOD that you can do at home or while on vacation. Our regular schedule will resume on Tuesday morning at 6:00 a.m.

- We are excited to say that we have recently added several new members. Over the next few weeks, we will be adding equipment and working on expanding/ renovating The Boneyard.  Good times…

- REMINDER:  Please continue to vote for the The Little Tree Preschool in the Pepsi Refresh Project until September 30, 2010.

- We are hosting Free Fall Saturdays every Saturday in September at 10:00 a.m. Join us for a free tour and workout and encourage family and friends to come. Yesterday was our first Fall Saturday. It was a pleasure meeting Russ and Randall. We look forward to them beginning our Foundations Program on Wednesday!

- CrossFit Montgomery is in the fight! Join us for Fight Gone Bad 5 on Saturday, September 25, 2010 at 10:00 a.m. Fight Gone Bad 5 is benefiting LIVESTRONG, the Wounded Warrior Project, and the CrossFit Foundation. We encourage you to attend and help us raise money for these great causes! Visit our Fight Gone Bad 5 page for more information.

- The Montgomery Half-Marathon presented by Hyundai Motor Manufacturing Alabama and benefitting the Joy to Life Foundation will be held on Saturday, October 2, 2010 in downtown Montgomery. They are also hosting the Capital City 5K and Mayor’s Kids Mile. David, Jennie, Cody, Kelly, and four friends are participating in the Inaugural Disney Wine & Dine Half Marathon that same weekend in Orlando, Florida. The Boneyard will be closed Thursday evening, Friday, Saturday, and Monday morning.

- CrossFit Montgomery is lifting barbells for boobs for the 2nd Annual “Amazing Grace” Fundraiser on Saturday, October 30, 2010 at 10:00 a.m. Amazing Grace is benefiting Mammograms in Action. This day is your chance to SAVE A PAIR. Visit our Amazing Grace page for more information. On this days, we will also be celebrating The Boneyard’s first anniversary (October 31, 2009).

Free Fall Saturdays
We are hosting Free Fall Saturdays every Saturday in September at 10:00 a.m. Join us for a free tour and workout and encourage family and friends to come. Be sure to bring a sweat rag and water bottle.

Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

- We are hosting Free Fall Saturdays every Saturday in September at 10:00 a.m. Join us for a free tour and workout and encourage family and friends to come.

- CrossFit Montgomery is in the fight!  Join us for Fight Gone Bad 5 on Saturday, September 25, 2010 from 10:00 a.m.-noon. Fight Gone Bad 5 is benefiting LIVESTRONG, the Wounded Warrior Project, and the CrossFit Foundation. We encourage you to attend and help us raise money for these great causes!  Visit our Fight Gone Bad 5 page for more information.

- Save the date! CrossFit Montgomery is lifting barbells for boobs for the 2nd Annual Amazing Grace Fundraiser on Saturday, October 30, 2010 from 10:00 a.m.-noon. Amazing Grace is benefiting Mammograms in Action. More information coming soon…

Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

Sundays are rest days at CrossFit Montgomery. 23:1 …  The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.

Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Weekly announcements are posted on Sunday. We email these announcements to those on our mailing list. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com. We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements

- We completed the affiliation process with CrossFit Inc. in July and changed our name from 41Fitness to CrossFit Montgomery. We are excited about joining the CrossFit community of 1,700+ affliates worldwide and look forward to spreading the CrossFit movement.

- We are hosting Free Fall Saturdays every Saturday in September at 10:00 a.m. Join us for a free tour and workout and encourage family and friends to come.

- CrossFit Montgomery is hosting Fight Gone Bad 5 on Saturday, September 25, 2010 from 10:00 a.m.-noon. Fight Gone Bad 5 is benefiting LIVESTRONG, the Wounded Warrior Project, and the CrossFit Foundation.  We encourage you to attend and help us raise money for these great causes!  For more information, visit our Fight Gone Bad 5 page.

- Trainers David, Jennie, and Cody competed at the Faction Games 2010 this weekend in Memphis. Members Kelly and Z, and friends Christina and Scott participated in the 5K Trail Run/Obstacle Course Saturday morning. This was the same course used by David, Jennie, and Cody in their third event that day. Congrats to David who placed 16th and Cody who placed 39th (out of 50+) athletes! Kudos to Jennie who placed 12th out of 17 advanced females! We will continue to add videos and photos from the competition.

23:1 …  The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching).  That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.

Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues.  Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Weekly announcements are posted on Sunday.  We email these announcements to those on our mailing list.  If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.  We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements

- We completed the affiliation process with CrossFit Inc. last week and changed our name from 41Fitness to CrossFit Montgomery.  We are excited about joining the CrossFit community of 1,700+ affliates worldwide and look forward to spreading the CrossFit movement.  We are celebrating by doing CrossFit Inc., A.K.A “CrossFit HQ” WODs posted on CrossFit.com.

- CrossFit Montgomery (CFMGM) will be taking a group to the Faction Games 2010 August 7-8.  David, Jennie, and Cody are registered to compete.  We are reserving our hotel rooms this week.  Let us know if you are interested in competing or being a spectator.  Beginners are welcomed to compete!  The Boneyard will be closed that weekend, which includes Friday evening classes and Saturday’s open gym, and Monday morning classes.  We will have WODs posted on our Web site on these days.  The WODs will be workouts that you can do at home.

- Congrats to Rich Froning, Jr. who is the 2nd Fittest Man on Earth and Michelle Kinney who is the 10th Fittest Woman on Earth!   Rich and Michelle were the top male and female winners of the South East Regional Qualifier.  They displayed impressive athleticism and sportsmanship this weekend at the 2010 CrossFit Games!  Articles and archived videos are available at the 2010 CrossFit Games Web site.

Links of Interest:
- What are the CrossFit Games?
- The Revolution Will Now be Televised
- Tentative Event Schedule

The CrossFit Games give us an excuse to gather and socialize outside of The Boneyard. Join us for two CrossFit Games parties:  Saturday 6 p.m. – until and Sunday 2 – 6 p.m. Come to one or both!

The parties are at member Kelly’s house.  She lives near Montgomery Academy (main campus) off Vaughn Road. David and Jennie are supplying the food.  It’s BYOD (bring your own drink…soda, beer, whatever).

RSVP to Jennie or David in person or via email and we’ll give you directions.

23:1 …  The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching).  That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.

Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues.  Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Weekly announcements are posted on Sunday.  We email these announcements to those on our mailing list.  If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.  We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements

- We completed the affiliation process with CrossFit Inc. this week and have changed our name from 41Fitness to CrossFit Montgomery.  We are excited about joining the CrossFit community of 1,700+ affliates worldwide and look forward to spreading the CrossFit movement.  We will celebrate over the next month by doing CrossFit Inc., A.K.A “CrossFit HQ” WODs posted on CrossFit.com starting with last Monday’s WOD, starting this Monday.

- CrossFit Montgomery (CM) will be taking a group to the Faction Games 2010 August 7-8.  David is registered and Jennie and Cody will be registering in the coming weeks.  We are reserving our hotel rooms this week.  Let us know if you are interested in competing or being a spectator.  The Boneyard will be closed that weekend which includes Friday evening classes and Saturday’s open gym.  We will have WODs posted on our Web site on these two days.  The WODs will be workouts that you can do at home.

- We will be taking a group to the Inaugural Disney Wine & Dine Half Marathon October 2.  If you are interested, let us know and try to register ASAP because registration is 85% full.

- The 2010 CrossFit Games are next weekend in Carson, California!  The Revolution Will Now Be Televised (On The Web) with over 30 hours of live HD coverage.  All members of CrossFit Montgomery are invited to attend our CrossFit Games Party at member Kelly’s house.  More information coming soon…

Weekly Announcements
Weekly announcements are usually posted on Sundays which are our Rest Days.  We email these announcements to those on our mailing list.  If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.  We also provide updates on Facebook and Twitter throughout the week.

- The Boneyard is now open for 5:00 and 5:30 a.m. classes on Mondays, Wednesdays, and Fridays.

- The WORK’N HARD AT THE ‘YARD shirts are available for pick-up at The Boneyard.  The SWEAT ANGEL shirts will be ready soon.  We ordered extra shirts, so if you are interested in purchasing one, let us know.

- 41Fitness will be taking a group to the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL. Let us know if you are interested in attending either of these events.

- The temps are reaching 100+ at The Boneyard. It’s critical to stay hydrated before and after your workout. The Water section of our 23 Hours page explains how much water you should drink daily and for one hour of physical activity.  We want you to know the warning signs for heat cramps, heat stroke, and heat exhaustion. The Alabama Department of Public Health (ADPH) provides information on heat-related illnesses, including how to prevent and treat them, and who is most at risk.

Sundays are rest days at 41Fitness.  Weekly announcements are posted on Sunday.  We email these announcements to those on our mailing list.   If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.  We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements
- Starting tomorrow The Boneyard will be open at 5:00 a.m. on Mondays, Wednesdays, and Fridays.

- The WORK’N HARD AT THE ‘YARD shirts are available for pick-up at The Boneyard.  The SWEAT ANGEL shirts will be ready sometime this week.   We ordered extra shirts so if you are interested in purchasing one, please email us at 41Fitness@gmail.com.

- 41Fitness will be taking a group to the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL.   Let us know if you are interested in attending either of these events as we are discussing accommodations this week.

- Tomorrow is the first day of summer and the temps are already reaching 100+ at The Boneyard.   It’s critical to stay hydrated before and after your workout.   The Water section of our 23 Hours page explains how much water you should drink daily and for one hour of physical activity.  We want you to know the warning signs for heat cramps, heat stroke, and heat exhaustion.  The Alabama Department of Public Health (ADPH) provides information on heat-related illnesses, including how to prevent and treat them, and who is most at risk.

Recovery is just as important as training.  Your body needs time to replenish energy stores and repair damaged tissues.  Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Weekly Announcements

- Weekly announcements are posted on Sunday.  We email these announcements to those on our mailing list.  If you want to receive our announcements and other updates, please email us at 41Fitness@gmail.com.

- The 41Fitness T-shirts that we ordered will be available for pick-up at The Boneyard on Friday, June 18.  We ordered extra shirts so if you are interested in purchasing one, please email us at 41Fitness@gmail.com.

- The Alabama Department of Public Health is hosting Men’s Ten Awareness Event in recognition of Men’s Health Month on Tuesday, June 15 from 11 a.m. – 1 p.m.  Bring a lunch.  Get information.  Enjoy the activities.  Win a prize.  And don’t forget to wear something blue!  It’s Wear Blue Jeans Day.  Women are invited to attend!  41Fitness will be providing two door prizes for the event.  We hope to see you there!

- 41Fitness will be attending the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL.  Let us know if you are interested in attending either of these events.

Recovery is just as important as training.  Your body needs time to replenish energy stores and repair damaged tissues.  Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Weekly Announcements

- Weekly announcements are posted on Sunday.  We email these announcements to those on our mailing list.   If you want to receive our announcements and other updates, please email us at 41Fitness@gmail.com.

- The 41Fitness T-shirts that we ordered will be available for pick-up at The Boneyard on Friday, June 18.  We ordered extra shirts so if you are interested in purchasing one, please email us at 41Fitness@gmail.com.

- 41Fitness owner/trainer David Sumner attended the CrossFit Endurance Specialty Certification in Birmingham last weekend where he learned how to effectively program CrossFit Endurance workouts and teach endurance and CrossFit athletes how to train with better running mechanics.  He will continue to share some running drills and stretches and strengthening exercises with us.

- Last weekend was the South East Regional Qualifier for the 2010 Crossfit Games.  The South East Qualifier, A.K.A. The Dirty South, is sending 4 men and 4 women from Alabama, Florida, Georgia, Mississippi, North Carolina, South Carolina, and Tennessee  to compete for the titles of World’s Fittest Man and World’s Fittest Woman at the 2010 CrossFit Games.  Congratulations to 41Fitness friend Christina Van Der Hulst who placed 6th overall.  Chrissy went from 27th place up to 26th and then 10th on Day 1.  She moved up to 6th place after the final two events.  View Final Results.  Visit http://vimeo.com/theboneyard to watch her in action.

- 41Fitness will be attending the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL.  Let us know if you are interested in attending either of these events.

- 41Fitness will be open from 9:00 a.m. to noon only tomorrow for Memorial Day.  Our regular schedule will resume Tuesday.

- 41Fitness owner/trainer David Sumner is attending the CrossFit Endurance Specialty Certification in Birmingham this weekend where he is learning how to effectively program CrossFit Endurance workouts and teach endurance and CrossFit athletes how to train with better running mechanics.

- This weekend is the South East Regional Qualifier for the 2010 Crossfit Games.  The South East Qualifier, A.K.A. The Dirty South, sends 4 men and 4 women from Alabama, Florida, Georgia, Mississippi, North Carolina, South Carolina, and Tennessee  to compete for the titles of World’s Fittest Man and World’s Fittest Woman at the 2010 CrossFit Games.  Yesterday was Day 1.  41Fitness friend Christina Van Der Hulst placed 24th in the Squat Clean event, 27th in the AMRAP event, and 2nd in the Muscle-up/KB Snatch event.  She’s in 10th place overall going into Day 2.   View Live Results.  Wish her luck!  There are two more events.

- 41Fitness will be attending the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL.  Let us know if you are interested in attending either of these events.

Memorial Day
We will be open from 9:00 a.m. – noon only on Memorial Day, Monday, May 31.

CrossFit Southeast Regional Qualifier
View live results at  from the 2010 CrossFit Games- Dirty South (Facebook Fan Page) and get updates at http://games2010.crossfit.com.  Good luck to all of the competitors but especially 41Fitness friend Christina Van Der Hulst!  Go Chrissy, Go!  Aussie Aussie Aussie Oye Oye Oye….representing the South, the Dirty South!

- 41Fitness is currently collecting orders for tanks & short-sleeve tees.  Email us at 41Fitness@gmail.com if you are interested in ordering a shirt.  Please let us know which tank/shirt, design, color(s), and size you want to purchase.  The deadline for ordering shirts and for submitting payment is Wednesday, May 26.  Visit our Apparel page for more information.

- Next weekend is the South East Regional Qualifier for the 2010 Crossfit Games.  The South East Qualifier, A.K.A. The Dirty South, sends 4 men and 4 women from Alabama, Florida, Georgia, Mississippi, North Carolina, South Carolina, and Tennessee  to compete for the titles of World’s Fittest Man and World’s Fittest Woman at the 2010 CrossFit Games.  41Fitness friend Christina Van Der Hulst will be competing.  We are very proud of her and wish her the best of luck!

- 41Fitness will be attending the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL.  Let us know if you are interested in attending either of these events.