4/1 Whole Life Wednesday
Yoga instructor Julian, Steve Harvey and Coaches Kristine & Leslie had a great, albeit windy, bike ride in Yellowstone National Park on Saturday
The road into YNP from the West Yellowstone entrance is clear and closed to bikes until April 17th. The Gallatin Valley Bike Cub is meeting for an organized ride this Saturday, April 4th. Meet at the Chamber of Commerce parking lot in West Yellowstone at 11am.
Have you been playing outside in this incredible weather? Let us know what you've been up to. Ski season is winding down and climbing and cycling season is here. Let's get together and play outside!
Yes, it's important to play as an adult. There's a reason Coach Leslie describes CrossFit as adult recess. Our classes, and time spent with friends outdoors is important play time. Play decreases stress, promotes creativity, improves hormone balance and blood chemistry, and supports strong social relationships. Don't delay, go play today!
Gymnastics progression and skill work
As many rounds and reps as possible in 16 min of
5 bar muscle ups
10 Clapping Push-ups
20 Sec L Hold
40 Double Unders
60 Air Squats
3/30 Mobility Monday
Did you attend our rowing seminar yesterday? We taught everyone how to improve their technique, how to determine their optimal damper setting, and how to pace. Today you'll get a chance to apply everything we covered. After you deadlift, you get 4 chances to go for a max effort 500m row. Good luck!
Wendler Deadlift Week 2.1
5 Reps @ 50% of 1RM
3 Reps @ 60% of 1RM
3 Reps @ 70% of 1RM
3 Reps @ 80% of 1RM
Max Reps @ 90% of 1RM
4 x 500m Row
Attempt a max effort 500m row. Rest as needed between intervals.
3/31 Technique Tuesday
Elizabeth, today's benchmark femme workout, was introduced to the CrossFit community in September 2003. This workout continues to to prove one of the harder benchmark's because of the ring dip. We have a variety of ways to scale and modify the ring dip. Parallel and bar dips being the two best substitutes. However, we also really like the version demonstrated in today's technique video. The fellas at Barbell Shrugged focus on good shoulder position. Do you have shoulder pain? Work on proper positioning on the dip!
Wendler Deadlift Week 2.1
5 reps @ 50%
3 reps @ 60%
3 reps @ 70%
3 reps @ 80%
Max reps @ 90%
Today's workout honors, Jason Fine, owner of CrossFit North Scottsdale in Arizona, who lost his battle with cancer on last Friday, March 20th. Montana was like a second home for J as he lived here for several years and has many friends here. His family created this workout in his honor and asked our CrossFit community to fit his hero wod into our programming this week. Jason's birthday was Monday, March 23rd. Rest in peace Jason.
March 26 - May 3 OCR Training with Coach James
Record your WOD on Beyond the Whiteboard.
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