• 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.

• 6:00am workout
• 7:20am strength training (read this, it will help you understand the strength training focus in the schedule)
  
• 8:20am workout

• Constant, repetitive motion ("monostructural")
  

• DS/BM
• Wrists
• P/S/P
• Achilles
• Shoulders (bands)
  
• GM
• Body row x10
  
• Sumo deadlift high pull (KB) x10
  
• Pull-ups (ME x3)
• KB swing / front squat / box jump (3 of each x3)
  

• Twenty minute row...how far can you go?

or

• Double-unders 2 minutes
• Row 3 minutes
• Bike 1 minute
• Row 2 minutes
• Bike 1 minute
• Row 1 minute
• Bike 1 minute
• Row 1 minute
• Bike 2 minutes
• Row 1 minute
• Bike 3 minutes
• Double-unders 2 minutes

***  Record distances and doubles.  ***

• You are beautiful.  Don't let anyone ever tell you different.