Wednesday, 20 July 2011
News, Announcements, and Special Events:
Times:
Today's focus:
20 minutes, continuous rounds:
- Drag It...Drive It...Dream It Car and Bike Show: Saturday, August 6th, 10am to 6pm. Sponsored by 9th and Main Gourmet. Look for the "Muscle Award" sponsored by ONDEG Fitness and get your pull-up on!
- Bridger CrossFit Showdown: Saturday, August 27th, Bozeman. Check it out.
- Upcoming: Road trip to Flathead CrossFit in Kalispell, and Olympic lifting training in Bozeman. Talk to Paul if you are interested.
- Adventure! Check out some fun stuff going on in Montana.
Times:
Today's focus:
- Bodyweight
- Weightlifting
- Monostructural
- DS/BM
- Wrists
- P/S/P
- Cobra
- Achilles
- Shoulders
- Good mornings
- 2x10:
- Burpee
- Lunge backward
- Med ball toss
- Ring row
- Shoot-thru with push-up and dip
- KB swing
20 minutes, continuous rounds:
- Shoot-thru x3
- Ring row x6
- KTE x9
- KB swing x12
- Run to stop sign (run backward to the stop sign, run forward on the return)
- Pancake the calf, and pain ball the knee.
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