Friday, 05 August 2011

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.
Times:
  • 6:00am (general)
  • 7:30am (specialty)
  • 8:30am (general)
  • 9:30am-4:30pm (open gym by appointment)
  • 4:30pm (youth - free conditioning workouts)
  • 5:30pm (general)
  • 6:30pm (general/On Ramp)
  • 8:00pm (specialty)
Warm-up:
  • DS/BM
  • Wrists
  • P/S/P
  • Cobra
  • Achilles
  • 5x5:
    • Dips
    • Wheel of woe
    • Ring row
Skill review / enhancement / instruction:
  • KTE
  • Box jump (max height)
  • L-sit
  • L-hang
  • Handstand hold
Workout:
For time:
  • Row 500m
  • Then five rounds:
    • Walking lunge x20
    • KTE x15
    • Push press x10
Stretch / Mobility
Posted by Paul at Thu, 04 Aug 2011 17:52:48 GMT
Categories: MG

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