• CrossFit Helena competition:  Saturday, June 4th, at Memorial Park.  Check out helenaspringfling.wordpress.com for details.

• NOTICE:  When doing band-assisted pull-ups, don't use your other (unsupported) foot to get your support foot off the bands!  Use a partner or wait for a coach to help you.  The bands are laminated latex and they are getting damaged so please don't contribute to their deterioration!  Thanks!

• 6am
• 9am
• 6pm
• There is no 7pm group today!

• Weightlifting
• Monostructural

• DS/BM
• Wrists
• P/S/P
• Achilles
• Shoulders
• GM
• 2x10:
  • Dip
  • Body row
  • Superman
  • Sit-up
  • OHS

• Getting bar from ground to back squat and return to ground

• Double-under x150
• Back squat x15
• Mountain climber x150
• Front squat x15
• Toe tap x150
• Squat x150

(Use no more than 50% of your front squat 1RM.  Use a rack if you cannot safely get the bar from the ground to the back squat position.)

• Battle of the butt wink

• Robb Wolf's latest podcast
  

• “To succeed you must first improve, to improve you must first practice, to practice you must first learn, and to learn you must first fail.” – Wesley Woo