Shoulder Press Wendler Week 3
5 reps @ 50% 3 reps @ 65% 5 reps @ 75% 3 reps @ 85% max reps @ 95% 12 Min AMRAP 15 Kettlebell Swings 1.5/1 pood 10 Box Jumps 24/20” 5 Goblet Squats 1.5/1 pood We formed our team for the Whole Life Challenge on September 13. Click here to join us! We will not have any classes on Labor Day Monday. We hope you get out into wilderness and discover your true spirit. We are partnering with the good doctors at Bozeman Wellness Center on a monthly mind, body, spirit book club. Our next book is Wheat Belly by Dr. William Davis, a cardiologist and the Medical Director and founder of the Wheat Belly Lifestyle Institute, as well as the Cureality program. The meeting for this book is Tuesday, September 30 at 5:30pm at the Bozeman Wellness Center. Talk to Leslie for more information on our book club.
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Clean
Spend 20 minutes getting to a max (squat) clean for the day EMOM 10 Min 2 power cleans at 85% of today's max 1 Front Squat 1 Jerk (split or push, your choice) Take the time in between each power clean to properly set up. Watch the video. Work on starting each rep with your spine in a good position. No rounding over! Thank you very much to everyone who attended our Grand Opening Celebration! We had so much fun doing yoga, CrossFit, eating, drinking and partying with 30 new visitors, friends old and new, Founders Club members, and our coaches. It was so much fun to see over 20 yogis and yoginis on their mats spread out under the pull-up rig and upstairs in the athlete's lounge Friday afternoon. What a delight it was to watch 20 CrossFitters earn their beers and tacos during an intense 15 min circuit Friday night. It was a perfect end to our celebration Saturday morning as 12 CrossFitters worked in teams of four to complete a boat-load of rowing, pull-ups, air squats and seated twists for time. We are overwhelmed with the support and enthusiasm of our CrossFit community. Everyone certainly showed their true spirit:-)
We are continuing our Founders Club promotion through September 21. With your commitment to a 12 month membership you receive a limited edition Founders Club t-shirt, one hour of personal training, and free admission to 4 specialty seminars. We look forward to having you join our community. Today's WOD Wendler Deadlift Week 3 5 reps @ 50% 1RM 5 reps @ 65% 1RM 5 reps @ 75% 1RM 3 reps @ 85% 1RM Max reps @ 95% 1RM 6 rounds for time of: 100 m run 1 Rope Climb 16 Walking Lunges "Rest is not idleness, and to lie sometimes on the grass under trees on a summer's day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time." John Lubbock You'll find us on the river today. Where do you find your True Spirit?
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