11/30/10

PAT'S Special

20 min AMRAP

6 Box Jump

8 Dips

10 1 ARM Push Press (1.5p/ 1p)

11/29/10

7 Rounds:

5 HSPU

10 Deadlifts (185/115)

10 C2B Pullups

20 Double Unders

"Excess, upon occasion can be exhilarating, because it prevents moderation from acquiring the deadening effect of a habit. "
- Somerset Maugham

Hey guys hoe Thanksgiving was awesome! For those still in town and wanna do a little post feast WOD I'll be at the gym @ 10:30am so come on down! Were gonna do something a little different.

20 Min AMRAP 

30 sec Handstand Hold

30 sec Squat Hold

30 sec L-sit Hold

30 sec Chin over the bar Hold

P.S. Don't forget about the ski trip this sunday. Were meeting at the gym at 7am! Destination TBA. Call me if you want more info.

11/24/10

Hey guys
Matts heading home for Thanksgiving and I have to work tonight so the last class we have today will be at 3:30. We will be closed Thursday and Friday but I will be here for Saturday class at 10:30am if anyone can make it. Happy Thanksgiving!




5 Rounds:

10 Push Ups

10 Shoulder Press(75/45)

10 Inverted Burpees

11/19/10

A. Clean(3-pos) 3-3-3

B. Front Squat 5-5-5

then

5 Rounds 

w/2min rest in-between 

10 Push Ups

20 Med-ball Squat Cleans

40 Double Unders

11/17/10

A. Bench 3-3-3

B. Incline Bench 5-5-5

then

For Time:

1000m Row

50 KB Swings(1.5/1)

11/16/10

A. Back Squat 3-3-3

B. RDL 5-5-5

then

AMRAP 12

4 Push Press

8 Pull Ups

12 Box Jumps

11/15/10

Classic Split Snatch

A. Snatch (3-position) 3-3-3

B. Snatch Press Behind Neck 5-5-5

then:

3 Rnds.

+ 5 reps each Rnd.

10 SDHP (75/45)

20 Squats

30 Situps

11/12/10

Come in early guys our last class is at 4pm!

10-1 OHS(95/65)

1-10 HSPU

Food For Thought

11/9/10

John counts, Kelsey swings

Alright guys we are starting to get a lot of people showing up for classes which is awesome! We would like to ask you to show up on the hour and be warmed up and ready to go by 15 after. This will help us move you all through the WOD quickly and effectively so that people who need to get in an get out can! Of course if you've got nothing better to do we totally encourage you hangout!

2k Row

Then

20-15-10

Burpee Hurdle

Push Press(45/35)

Lunge

Once again there will be NO CLASSES on SATURDAY and the last class on FRIDAY will be at 4pm SHARP as Matt and I will be headed to Spokane for our USAW Coach Certs.

11/8/10

Deadlift: 5-5-3-3

18 Min AMRAP:

6 Hang Cleans

6 Front Squats

6 Dips

Also guys there will be no classes on Saturday this weekend and classes on Friday will be shortened too as Matt and I are going to Spokane for our USAW Coaching Certs. Ill keep you posted on what times classes will be on Friday!

DIET is a 4 letter WORD

11/6/10

Check it out guys, Crossfit Montana has announced their Second Annual Winter Challenge. You guys should all take the opportunity to compete. Not only is it gonna be one hell of a good time but it will give you a chance to meet other crossfitters in the area and the state! There is a Rx'ed class along with intermediate and beginner, so everyone regardless of skill level can compete!
Heres the link:
http://mtwintercrossfitchallenge.com/
Ill print of a stack of registration forms an bring them in for ya.

love this pic, just about as much as Tim, Juan, an Evan are enjoying Fran!

All right guys, on par with the rest of the saturdays were doing another burner!

10 Rounds

Clean&Jerk (80-90% max)

5 Pull Ups

10 Push Ups

15 Squats

Plus check out this sweet video:
http://www.youtube.com/watch?v=N_C5XFiLi7E

11/5/10

Squat Clean: 3-3-3-1

7 Rounds:

10 Wallballs

10 Pull Ups

11/2/10

Matt coaching Efren on some KB swings

Todays a couple short things to mix it up

Back Box Squat: 3-3-3-3

1000m Row: Compare your time to yesterdays splits

7 Min AMRAP

10 OHS(135/95)

10 Pushups