News, Announcements, and Special Events:

• On Ramp starting May 2nd...tell your friends!  Contact Paul for more info.
• Outdoor workout on Saturday:  if you are participating in the indoor/outdoor workout on Saturday, be sure to bring outdoor shoes...please do not wear your indoor shoes for outdoor workouts.
  
• Trainers' meeting:  Saturday at 7:30am.
• CrossFit Helena competition:  June 4th, at Memorial Park.  Check out helenaspringfling.wordpress.com for details.
• 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:

• Weightlifing
• Monostructural
  

Warm-up:

• DS/BM
• Wrists
• P/S/P
• Achilles
• Shoulders
• GM

• 2x10:

• Metronome
• KTE
• GHE BE
• Bear crawl (2 laps)

Skills:

• Back extension (BE)
• KTE
• Deadlift set-up
  

Strength, Stamina:
Ten rounds, one minute rest between rounds.  Max reps each station, 30 second interval per station, no rest between stations:

• Deadlift
• Double-under
• Push-press
• Mountain climber

You can share bars if you work with a partner...stagger the start.

Mindset:

• Getting strong from the inside out.

Nutrition:

• Nutrition from CrossFit C2E

Some things to think about:

• Ten Reasons from CrossFit Interbay