News, Announcements, and Special Events:

• 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.

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Times:

• See the new schedule

Today's focus:

• Weightlifting
  

Warm-up:

• DS/BM
• Wrists
• P/S/P
• Achilles
• Shoulders (bands - 2 minutes each side)
  
• Toe touch and squat (5 minutes)
• Get your pull-up on (weighted, perhaps?  5 minutes)
  
• Play with the deadlift (5 minutes to work up to your starting point for the last three minutes of today's workout.)
  

Workout:
3 minutes continuous rounds:

• DU x20 (no need for the rope to leave your hands)
• Box jump x10 (12" or less)

then

• 2 minute hill run
• 3 minute break

3 minutes continuous rounds:

• Med ball suspenders x20 (no need for the ball to leave your hands)
• Med ball thrusters x10

then

• 2 minute hill run
• 3 minute break

3 minutes continuous rounds:

• JPU x20
• Burpee roll-up x10

then

• 2 minute hill run
• 3 minute break

Then, 3 minutes to find your 1RM deadlift.  If you're too tired to concentrate on and maintain your technique, then skip this part of the workout.

Stretch / Mobility:

• GM (with hip and spine flexion and extension)
• Elevated toe lunge
  

Study as much as you sweat:

• Dead serious:  you must deadlift.  And you must deadlift properly.

Mindset:

• "Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity."  -WHO, 1948