Sunday is a True Spirit CrossFit & Yoga rest day. Go out and explore our beautiful mountains, rivers and trails. Spend some time your family and friends. We'll see you back in the gym tomorrow. Be ready to run and squat. Remember to join Guest Coach Shawn Derby on Tuesday at 5:15 and 6:30pm. Namaste.
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Don't Forget to come by and enjoy a very special guest coaching by Josh Cederberg. Josh originally began coaching here in Bozeman before moving to Billings to coach at CrossFit Billings. We are blessed to have Josh coaching for us and hope you all enjoy all he has to teach. He has ensured us you won't feel cheated by his WOD!!!!
6 x 3 min AMRAPs 1 minute rest between AMRAP 1-3-5 5 burpees 100m Sprint AMRAP 2-4-6 7 Kettlebell Swinge 7 Box Jumps (24/20) Post score to comments or Beyond the Whiteboard. Natascha and Chloe do the Junk Yard Dog warm up before working on their clean. We believe in the importance of a good warm up. What makes a good warm up? Moving all the joints you will use in the WOD and achieving good range of motion, raising the heart rate, and practicing the movements for the WOD.
We assign warm up movements and mobility work to ensure you are physically ready to do the work of the WOD. This also gives our coaches an opportunity to see how you move, and make corrections before you begin the WOD. We believe you should move well. Moving well is one of the fundamentals of CrossFit, CrossFit calls it mechanics. Once you have good mechanics, you must practice until your movements are consistent. After you are consistent with good mechanics you can move with intensity. It's the CrossFit triad - Mechanics, Consistency, Intensity. It's the true spirit of CrossFit. Back Squat 5 x 5 Increase weight "Swinging Annie" 50-40-30-20-10 Kettlebell Swings 2/1.5 pood Sit-ups 12 minute cap Post results to comments or Beyond the Whiteboard. Yesterday, we introduced the 10 general physical skills CrossFit aims to optimize. According to CrossFit's founder, Greg Glassman, this is how we optimize those skills and achieve world class fitness.
Are you doing these four things to achieve optimal health and fitness? No? Contact us, we're here to help you develop a personalized plan to become your best version of you. Today's Workout Clean Work on technique and then get heavy. If it feels good, go for a max effort. These are not power cleans, today you will practice getting under the bar. Namaste. Texas Cardio 2 (squat) cleans on the minute every minute for 10 minutes. Use 85% of your 1 rep max clean. |
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