Wednesday, April 1st

A) Power Clean 5 x 3

B) 8 minute AMRAP
30 DU
9 Toe to Bar
7 Shoulder to Overhead (115/75)

C) 2 rounds of
Hollow Hold or Rock x 30 seconds
Superman x 30 seconds
Plank from hands x 60 seconds (weighted if possible)


Tuesday, March 31st

Sadly a fellow CrossFit Affiliate owner, Jason Fine, from Scottsdale, AZ lost his battle with cancer recently. This workout was written in honor of him and has been performed at many CrossFit Affiliates to show their support and is our workout for today.

A1) Handstand Holds 3 x 30 seconds
A2) Strict Toe to Bar/K2Chest 3 x 6

B) ‘J’
Buy In: 200 Double Unders or 300 SU
then 4 rounds of
5 Muscle Ups
10 Front Squats (155/105)
15 Handstand Push-ups
20 Burpees
25 minute time-cap

modified version:
Buy In: 200 Double Unders or 300 SU
4 rounds of
5 Pull-ups
10 Wallballs
15 Box Jumps
20 Burpees
25 minute time-cap


Monday, March 30th

A) Back Squat 4 x 6

B) 3 rounds for time
400m Run (or 500m Row)
15 KB Swing (53/35)
10 KB Front Rack Walking Lunges (KB right Arm)
15 Hand Release Push-ups
10 KB Front Rack Walking Lunges (KB left Arm)

C) Side Plank 1 x Max Effort each side


Saturday, March 28th

Last Open Workout!!! Whoop Whoop. Regular class will do the workout or some variation plus possibly some extra fun stuff:)


Friday, March 27th

A1) Push Press 3 x 10
A2) Barbell Step-up 3 x 8 each leg

B) 7 minute AMRAP
5 Deadlift (225/155)
7 Pull-ups
10 Push-ups

C) 8 Minutes Rowing
30 easy / 30 tough


Thursday, March 26th

A) 15 Minutes Build to a heavy 3 Position Clean (floor, hang, high-hang). Go up in weight if you hit good cleans from all three positions. If it gets heavy early stay at a challenging weight and get lots of practice in.

B) 4 rounds for time
2 Turkish Get-ups each arm
30 Double Unders/60 Singles
20,15,10,5 Wallballs (reps go down each round)

C) 10-15 minutes Gymnastics Practice


Meet a Member – Tobin Shearer

Meet Tobin!

Hi Tobin tell us a little bit about yourself, your family, job etc.
I’ve been Cheryl’s life partner for just shy of thirty years. We have two wonderful sons – Dylan and Zachary – now graduated from college and living in Chicago and Flagstaff at the moment. I’ve worked as a history professor and director of African-American studies at the University of Montana for the last seven years.

What kind of exercise or sports were you doing pre-CrossFit?
For several decades I ran 5-6 times a week, having picked up the habit after running cross-country in high school and for a short-time in college. I did a bit of wrestling, volleyball, and pole vaulting in high school as well, but didn’t pursue those sports later on. I’ve run a couple of marathons, a handful of half-marathons, and a bunch of 5-Ks, but my competitive running days are now past.

What made you decide to give CrossFit a go and how long have you been at it?
I damaged my right foot by running in “barefoot shoes.” While going through physical therapy for that injury, I tried long-distance biking, but never felt like I was getting a good workout. Friends from Seattle suggested that I give CrossFit a try. That was three years ago. I’ve enjoyed every day since.

Tobin I know you like to tell your wife all about your CrossFit workouts. How interested is she and do you annoy anyone else with all your CF talk?
Cheryl tolerates my recitation of the daily WOD – with a few eye rolls in the process. We enjoy dinner with a group of friends each week and the minute I say something like, “Well, today in Crossfit . . . .” I am greeted by good-natured howls of protest. They enjoy teasing me about whether I “did” Cindy or Grace or Fran that day.

You travel quite a lot and have visited lots of different CrossFits all over. Besides us of course, tell us about one or two of your favorite ones and why you liked them so much?
A box in New York City impressed me with how many people they could fit into very little space; a box in Jackson, Mississippi, amazed me by how they were able to sweat out intense WODs in the midst of a sweltering, un-air-conditioned gym; I really enjoyed working out with folks at a San Diego box where they had set a gym-wide group goal of improving their push-ups. Of the three-dozen or so boxes I’ve worked at across the country, I’ve been welcomed and included at every one.

What is your favorite place to eat in Missoula and why?
Caffé Dolce on Brooks has won a soft spot in my heart. Not only is it a wonderful, airy place, but the food is incredible. A former Five Valleys Crossfit member used to give me a glass of champagne every time I visited, but – alas – she moved to Philadelphia.

Tell us what an ideal Saturday would look like for you?
Getting up and completing an 8:30 WOD, having a big breakfast, going for a hike with Cheryl and our dog Jenny, and finishing the day with dinner at Caffé Dolce with friends.

Do you have any fitness goals or targets you would like to hit in 2015?
Working out five days a week is my first goal. I’d like to get past 200# in my clean and past 150# in my push press.

When we don’t see you at the gym what are you most likely to be doing?
Lecturing in class, working at my computer on my current book project, or riding my bike – my students call it my “freedom ride” in honor of the research and teaching I do on the civil rights movement (and which my sons call the “nerd-cycle”) – to and from campus.


Wednesday, March 25th

A1) KB Snatch 4 x 8 each arm
A2) Good Mornings 4 x 8

B) 20 minutes at Aerobic Pace
Row 2 minutes
12 Box Jumps
15 KB Swings (53/35)
20 Sit-ups


Tuesday, March 24th

A) Front Squat 5,5,3,1,1

B) 8 minute AMRAP
7 Strict Pull-ups
10 Thruster (95/65)
10 Bar Facing Burpees

C) 2 rounds of
Hollow Hold or Rock x 30 seconds
Superman x 30 seconds


Monday, March 23rd

A) Snatch Grip Deadlift 4 x 3 (tough weight but with excellent positioning)

B) Power Snatch 4 x 2 with 1 minute rest between sets

C) 5 rounds for time
Row 200m
8 Toes to Bar
8 OH Squat (115/75)
15 minute time-cap