Saturday, January 31st

4 Rounds for time of:
50 Double Unders
20 Pullups (12 Pull-ups if using band)
10 Overhead Walking Lunge Steps @ moderate weight (barbell)

Once everyone finishes partner up and:
In Pairs Row 2400m changing rower every 400m
at each change both partners do 8 Burpees before the next partner starts rowing


Friday, January 30th

Reminder David’s Farewell Workout and Party is tonight! Come join us for the 6:15pm workout and hang out after. More details here: Party, Assessments and the Open

David’s Throwdown Extravaganza

In Teams of 2
1 working, 1 resting split reps evenly
4 Rope Climbs or 20 ring rows + 30 Air Squats
60 Hand Release Push-ups or 20 Handstand Push-ups
80 Box Jumps
4 Rope Climbs or 20 ring rows + 30 Air Squats
60 Toe to Bar or Knee to Chest
80 Wallballs
4 Rope Climbs or 20 ring rows + 30 Air Squats
60 Power Cleans (135/95) or 60 KB Swings
80 Mountain Climbers
30 minute Time Cap


Thursday, January 29th

Reminder David’s Farewell Workout and Party this Friday evening. Come join us for the 6:15pm workout and hang out after. More details here: Party, Assessments and the Open

A.) Back Squats 5 x 3

B.) 4 rounds for time
20 Goblet Squats (53/35)
10 Hang Power Snatch (95/65)
5 Ring Dips


Wednesday, January 28th

Reminder David’s Farewell Workout and Party this Friday evening. Come join us for the 6:15pm workout and hang out after. More details here: Party, Assessments and the Open

A.) 6-4-4-2 Push Press. Rest 2 minutes
between sets. Heavier each set.

B.) 6 Minute AMRAP of:
250 meter row
6 Burpees over Erg

rest 3 minutes

6 Minute AMRAP of:
5 Pullups
25 Double Unders


Tuesday, January 27th

A-1.) 4×6 (3 each leg) Weighted Step-Up to 20″ Box.
Moderate to Heavy Weight.
A-2.) 4×6 Pendley Row
A-3.) 4×40-60 second Ring Plank Hold

B.) 5 minute AMRAP @ 80% effort
5 Toes to Bar
7 Kettlebell Swings @ 53/35
9 Wall-Ball Shots @ 20/14
rest 2 minutes
4 minute AMRAP @ 90% effort
5 Toes to Bar
7 Kettlebell Swings @ 53/35
9 Wall-Ball Shots @ 20/14
rest 2 minutes
3 minute AMRAP @ 100% effort
5 Toes to Bar
7 Kettlebell Swings @ 53/35
9 Wall-Ball Shots @ 20/14


Monday, January 26th

A.) 4×3 Power Clean
Does not have to be touch and go but 3 reps in quick succession focus on being set and tight to start each rep.

B.) EMOM for 18 Minutes
1st minute- 10 Box Jumps Overs
2nd Minutes- 6-8 Deadlifts @ moderate weight
3rd minute- 8-12 Pushups/Weighted Push-ups


Saturday, January 24th

12 Minute AMRAP of:
9 Box Jumps with Step Down
7 Push Press @ 75/55
5 Pullups

rest 3-5 minutes

Row/Airdyne @ 85% effort for 30 seconds
Row/Airdyne @ 50% effrot for 30 seconds
x10 intervals”


Friday, January 23rd

Meet a Member

Kevin Martello

 

Hi Kevin tell us a little bit about yourself, your family, job etc.
I was born and raised here in Missoula, my family has owned and operated the Silver Dollar Bar since 1935, I am the 4th generation to run our family business, along with my father and two brothers. I have been married for 22 years( sorry ladies) and have two daughters, ages 18 and 14. I graduated from loyola high school in 1985,

How did you first get involved in CrossFit and how long have you been CrossFitting?
I first saw a small two line ad in the newspaper and tried to call the number but never got an answer or a call back, I was at work one day talking about it and a friend said that him and some others were gonna start , their own crossfit gym ( they had been doing crossfit at the main peak) and I told them to let me know when they got it going that I would like to try it
. So in january of 2005 or 2006 I went to my first class at crossfit montana, and after alot of icy hot and advil I’m Still Doing it. ( alot slower and mostly scaled)

Now I know you and your family own and operate The Silver Dollar Bar. Can you tell us the wildest or one of the wildest things you’ve seen there?
I could tell alot of stories but the difference between a good bartender and a great bartender is that a great one knows when to keep his mouth shut

Have you ever tried to convince anyone from the bar to come CrossFit and how did that go over?
I tell anyone who will listen, but most of my friends are not willing to do it, I think that they are afraid, or they enjoy riding a treadmill for hours every day, they may like the mirrors on the wall too.

What would your dream CrossFit workout look like?
Well I’m game for anything, I not a good runner so probably not much of that.

What would your nightmare workout look like?
It would have alot of burpees and running

What is your favorite place to eat in Missoula and why?I like the Dino cafe in charlie Bs bar. It’s just an easy, basic place, plus it’s inside a bar that’s not real fancy.

What is your top choice for workout music?
Well I like the heavy stuff because that’s what was played when I started, but I also like the 80s too, so I
I guess anything is better than hearing myself huff and puff

Do you have any fitness goals or targets you would like to hit in 2015?
I would just like to be able to continue crossfit and clean up my diet.

What is your favorite way to spend your time outside the gym and work?
I like to hang out with my kids and family doing whatever we all enjoy

Thanks Kevin!

Workout:

A1.) Handstand Holds or Walking Practice 4 x 30 sec. for holds or 60-90sec for walking practice
alternate with
A2.) Kipping Toe to Bar Practice 4 x 60 to 90 seconds

B.) 8 Minutes AMRAP of:
8 Front Rack Reverse Lunges Alternating (8 total reps, 4 each leg) @ 115/75
8 Ring Rows
8 Abmat Situps

Rest 4 minutes

8 Minute AMRAP Ascending reps of:
2,4,6,8,10,12……continuing by 2’s
Alternating Kettlebell Snatch
Burpees


Thursday, January 22nd

A1.) SL RDL 4 x 6 each leg
A2.) Ring Push-ups 4 x 10

B.) 4 x 3 minute AMRAP

w/2 minutes rest between each round

20 Double Unders

6 Box Jumps (30/24)

9 Russian KB Swings (70/53)


Wednesday, January 21st

A.) Deadlift 4 x 3 building in weight to a tough but still fast final set

B.) 5 minute AMRAP Strict Pull-ups in sets of 3 (i.e. do 3 reps then drop off rest enough that you can do 3 reps again)

C.) 21-15-9 Rep Rounds for time of:
Overhead Squats
Bar Facing Burpees