• Congratulations to Audrey and Allison for passing the CrossFit Level 1 Certification!

• CrossFit Helena competition:  Saturday, June 4th (TOMORROW), 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
• 7pm (sign up if you are interested...three people minimum)
  

• Bodyweight
• Monostructural

• DS/BM
• Wrists
• P/S/P
• Achilles
• Shoulders
• GM
• 2x10:
• Wall ball
• Ball slam
• Med ball clean
• Pull-up (3x ME)
  

• Push jerk
• Behind the head push jerk
• Behind the head snatch grip push jerk
  

• Row 2000m
• Push-up x200
• Run 2000m (6500 ft or 100 lengths)
• JPU x200
• Ten minute tapout on each station.  Immediate movement to next station.
  
• Start at any station, but alternate between BW and M.
  

NOTE:  "Tabata" is generally considered as 20 seconds of work followed by ten seconds of rest for eight rounds.  The theory of this exercise protocol is presented here.  However, in most high-intensity programs, such as ONDEG, "Tabata" is used loosely, and the "20/10 for 8" is adapted to meet the needs of the fitness programming.  Don't get wrapped around the axle if you see "Tabata" and it's not exactly as Dr. Tabata had presented.  More here.  And here.  And here.

• "My struggle made me stronger."  Well said.