News, Announcements, and Special Events:

• SPRING LEANING continues...are you reading and learning?  Does anyone want to get together on Thursday to talk fueling?  Put your name on the board...if there is enough interest, we'll get together and chat.
  
• Trainers' meeting:  Saturday at 7:30am.
• CrossFit HQ trainers Todd Widman and Jesse Ward are going to be in Missoula at CrossFit Montana on Sunday, May 1 from 9:00am to 1:00pm to talk about nutrition and eating for performance, mobility, Olympic lifting, powerlifting, and all things CrossFit related. Here's a chance to get some questions answered and maybe learn something new.   Cost is $35.  Contact CrossFit Montana if you are interested.
  

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Times:

• 6am
• 9am
• 6pm
• 7pm
  

Today's focus:

• Gymnastics
• Monostructural
• With a little external loading
  

Warm-up:

• DS/BM
• Wrists
• P/S/P
• Scorpion
  
• Achilles
  
• Shoulders
• GM
• Run, 30 seconds each, two rounds:
  
  • Forward
  • High knees
  • High heels
  • Skip
  • Sideways x2
    

Skills:

• Review workout movements
  

Stamina:
Filthy Fifty
Compare to 11 October 2010, 05 December 2009, 28 August 2009
Fifty of each.  One round.  Storm through for time.  (in order, do not move on to the next exercise until you complete the set):

• Box jump (24")
• Jumping pull-up
• Kettlebell swing, 1 pood
• Walking lunge
• Knees to elbows
• Push press (45#)
• Back extension
• Wall ball (20#)
• Burpee
• Double under

Feeling froggy?  Today is Two-fer Tuesday.  Double the workout:  Two rounds.  Storm through for time.