2/1/11

Name those feet!

Good job fighting through today guys! Big John was brutal.

AMRAP 15

15 KB Squats

9 KB Swings

3 KB Turkish Get Ups

every time you set that kettle-bell down its a 3 burpee buy in to get back into the WOD;)  

1/31/11

FIT-MAN is ready. Are you?

Big John

50 D.U.

1-10 Burpee Box Jumps

3 Bear Complex in-between each round(135/95)

10-1 T2B Pull Up

50 D.U.

1/28/11

Kael, Taylor and Sam fight through some box jumps

Fran through Beer-Goggles

4 rounds with 1 min rest in-between

21-15-9

Thrusters(45/35)

Jumping Pull Up

+

3 min AMRAP

Med Ball situps

1/26/11

3 Rounds

 10 Deadlift(275/185)

50 Double Unders

+

Some extra fun!

Plus check out this sweet website! Puts a really cool twist on some extreme workouts.

Brass Ring Fitness

1/25/11

Dueling Grace

AMRAP 7

7 KB Swings(1.5/1)

7 Pushups

3 min Break

AMRAP 7

7 Wall Balls

7 Dips

full recovery then:

50 Thrusters(45/35) for time

Also guys I've created a Beyond the Whiteboard for the gym. If your interested in using BTW check it out!
=[]-F.I.T.-[]= Beyond the Whiteboard

Its a really cool way to track, display and analyze your workout data, its the most used CrossFit log. You can post results for every workout, see where you rank among other crossfitters and view site-wide results for every workout. Track meals, body fat, benchmarks and more. Its pretty cool if your a tech junkie like me;)

1/24/11

"The test of a first-rate intelligence is the ability to hold two opposed ideas in mind at the same time and still retain the ability to function"
- F. Scott Fitzgerald

Ha! This is such an awesome pic

"Grace"

30 Clean an Jerks(135/95)

+

TABATA ABS

+

50 Box Jumps for time

1/21/11

4 Rounds, 4 min w/ 1 min Rest

Fight Gone Bad Style, 

spend 1 min at each movement for max reps

Thruster(45/35)

Situp

Dip

Box Jump(24/20)

1/19/11

It looks like Matt is jumping, but really he's levitating 

12 min AMRAP

"The Ladder"

Sumo-Deadlift High Pull(75/55)

Wall Ball

(start with 1 SDHP, 1 Wall ball; then 2 SDHP, 2 Wall balls; then 3 SDHPU, 3 Wall balls; ect.)

+

50 Pull ups for time

50 KB Swings for time

w/ full rest in-between

1/18/11

Great job this weekend guys! Everyone who competed did awesome! Thanks to everyone who came down to support the team, we had a huge turnout, it was a great time!

5 Rounds

10 Hang Cleans (135/95)

20 Push Ups

40 Double Unders

1/17/11

This is sick! Just under 900 lbs

Deadlift 3-3-3

+

3 Rounds

15 OHS (95/65)

30 Pullups

+

3 min AMRAP

3 Turkish Get ups

10 situps

1/14/11

Awesome triple extension! Matt agrees. 

There will be no classes on Saturday as we will be at Crossfit Montana for the

Second annual Winter Challenge! Its an all day event so if your not competing

come down and cheer the team on, plus there is a party after its over!

10 Rounds

10 WallBalls

10 KB Swings (1.5/1)

  

1/12/11

Body-weight Bonanza

21-15-9

Pullups

Squats

Pushups

Situps

Dips

HSPU

1/11/11

15 min AMRAP

10 Med-ball squat cleans

10 Burpees

20 Double Unders

1/10/11

"Betty"

12 Push Press (135/95)

20 Box Jumps

1/7/11

5 rounds

3 min AMRAP with 1 min rest

3 T2B

6 Push Ups

9 KB Swings(1.5/1)

1/5/11

"Dead Bear"

12 Min Amrap

5 Deadlifts (225/135)

2 Down and Back Bear Crawls

+

Tabata Situps and Pushups

1/4/11

Read this article on FISH OIL

10 min of Jerk Practice

+

"Slow Grace"

2 Clean and Jerks on the minute for 15 minutes

Air Squats are done continuously in-between

Score is amount of Squats

+

Tabata Situps and Pushups


Also guys our hours have changed
Mon. 3:00 - 7:00 pm
Tues. 3:00 - 7:00 pm
Wed. 3:00 - 7:00 pm
Thur. 3:00 - 4:00pm and 6:00-7:00 pm
Fri. 3:00 - 7:00 pm
Sat. 10:00 am - 12:00 pm
Sun. CLOSED

We can stay open later too, just make sure to give Matt or I a heads up

1/3/11

"Strong people are harder to kill than weak people, and are more useful in general"

Happy new year guys, now its back to the coal mines! 

Especially for those of you competing in 2 weeks at the winter challenge. Make sure your getting plenty of rest and eating lots of HEALTHY FOODS. 

SNATCH: 3-3-3

SNATCH BALANCE: 5-5-5

1000m Row

then 3 Rounds:

10 HSPU

15 Pullups

20 Burpees

Don't forget Dues are due by the 5th which is wednesday. Please don't be late! Also we now have an auto-pay option for debit and credit cards, you get a discount if you sign up!