News, Announcements, and Special Events:

• Sage Burgener Olympic Lifting Seminar:  Saturday, October 1st, Bridger CrossFit in Bozeman.  Check it out.

It's FRANK...not Fronk, or Fronque, or Franc, or Phronque.  FRANK...just like it should be.  Let's get it right!

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Times:

• 6:00am - Coach:  Paul
  
• 8:30am - Coach:  Paul
  
• 6:00pm - Coach:  Paul
  
• 7:00pm - Coach:  Paul
  

Warm-up:

• Row 500m or bike 0.5mile as soon as you walk in the door
• Continue warming up on your own until the coach begins the session
  
• DS/BM
• Wrists
• P/S/P
• Cobra
• Scorpion
  
• Achilles
• Shoulders

Skill review / enhancement / instruction:

• DB power snatch

Strength and stamina:
Begin with a run around the school property, then five rounds NOT for time.  Complete each movement with proper technique, no rest until complete:

• Burpee roll-up x5
• Squat x20
  
• Push-up x20
• DB power snatch x5 (five each arm)
• Sub:  one-arm barbell power snatch

Finish with a run around the school property.

Stretch / Mobility