Saturday, July 1st

A) In Teams of 2:
For Time:
Row 6k

-Partner 1 Starts on the Rower

-Partner 2:
-8 Sntaches (95/65)
-8 Bar Facing Burpees
-8 T2B/ K2C

* Partners switch after each round is completed


Friday, June 30th

A) Dead Lift
(Building from last week)
* Wave Set
5 @ 70
3 @ 75
1 @ 80

5 @ 75
3 @ 85
1 @ 90

B) For Time:
-Run 400m
-30 Pull-ups
-30 S2OH (115/80)
-30 Box Jumps
-30 Power Cleans
-30 Wallballs
-Run 400m


Thursday, June 29th

A) Strict Press
5,4,3,3,3
Build to a tough set of three

B1) Good Mornings 4×12
B2) Ring Row 4×8-12
B3) Single Leg Split Squat (from a box) 4×12 (6p/leg)

C) 1 Mile Run
or 2k Row


Wednesday, June 28th

A) Back Squat
3@75%
3@80%
2×3@85%

B) 8 Min EMOM
Max sets in 40 Sec
Odd- Burpee Box Jump Over
Even- Pull-ups/ C2B/ Bar MUs/ Ring MUs

C) 2 Rounds For Time:
– 30 T2B
– 20 Box Jumps

*8 Min Time Cap


Tuesday, June 27th

A) Split Jerk
(from rack)
3,3,3,3

B) 7 Min AMRAP
5 DeadLifts (225/155)
12 Wall Balls
20 DUs

REST 3 Min,
and repeat

For total amount of reps for both AMRAPS


Meet a Member – Brad

Hi Brad, tell us a little bit about yourself, your family, job etc.

Well, I currently work for AstraZeneca Pharmaceuticals, as a Sales Representative. For the last several years I have been part of the Cardiovascular/Pulmonary division. I cover Western Montana from the Montana – Idaho border up to the Canadian Border and east to Bozeman. I have been married for 16 years to my wife Brenda who is a homegrown Montana girl. We have two daughters Reese (14) and Ava (10). Oh, and I almost forgot my wife’s Yorkie (Bella, AKA Rat Bastard). Aside from Crossfit, I enjoy Running, Skiing, Mountain Biking and whitewater kayaking.

Are you a Missoula native? If not how did you make your way here?

I moved to Missoula from Salt lake City, Utah 22 years ago. I was transferred here with my current company.

How did you first get involved in CrossFit and how long have you been CrossFitting?

My good buddy Steve Kemple challenged me to try CrossFit and I was immediately hooked. I’m going on my third year.

In what ways have you seen CrossFit make a difference in your life?

Mobility and strength. I have always emphasized cardio-fitness through running and biking but never focused on strength and mobility.

Do you have any buddies at the gym that you always try to pair up with?

Definitely, Carol Cady and Steve Kemple are my Friday night post workout beer buddies. I aspire to row as well as Carol, and have the mental toughness of Steve.

How about people you secretly compete with?

There are many people at the gym that I use as measuring sticks against my progress. Some realistic, some unrealistic. However, I am happiest when I see continuous progress.

Do you have any fitness goals or targets you would like to hit?

I have been working towards being able to do an overhead squat for some time. I am getting closer every day, but still fall short due to mobility issues. I am confident that it will come soon.

What is your favorite way to spend your time outside the gym and work?

I enjoy many outdoor activities, kayaking, skiing, mountain biking and running. Lately, It would seem that watching my daughters play soccer occupies the majority of my free time, and adds to my travel schedule.

Crossfit Open – did you compete last year and do you plan to this year?

I did not compete last year, because there are a few movements that I need to get under my belt before I can compete. However, once I get those movements down I would love to compete.

What pushes you in CrossFit? When you’re about to drop down for that 50th burpee, or do that 30th pull-up, what keeps you going? Where do you go in your head?

They say Misery loves company and I believe it. I think that suffering among friends, beats suffering alone. I always think, just put your head down and get busy.

If you were put in charge for a day at 5 Valleys, what WOD (workout of the day) would you design, assuming you yourself had to participate as well?

Well, I always enjoy the music at the gym but I like to tease Ryan that I am going to bring in my phone and take over the workout music. Once a little Third Eye Blind was blaring, the workout would consist of an EMOM with pull-ups, box jumps, wall balls and lots of thrusters, (only because Steve Kemple hates thrusters). No overhead squats.


Monday, June 26th

A) 8 Min EMOM
2 Hang Cleans
+
2 Front Squats
+
2 S2OH

B) 3 Rounds For Time:
-400 m Run
-15 Pull-ups
-10 Push-ups
-5 Power Cleans (135/95)


Saturday, June 24th

A1) Barbell Reverse Lunges 3×12 (6 p/leg)
A2) Ring Dips 3×8-12

B) Partner ‘DT’
In Pairs, One Working, one resting:
(Partner completes full round and then switches)
5 rounds each
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks


Friday, June 23rd

A) Deadlift
(Wave set)
5@65%
3@70%
1@80%

5@70%
3@80%
1@85%

B) *Isabelle*
For Time:
-30 Snatches @ 135/95


Thursday, June 22nd

A1) Front Squat
3@60%
3@70%
3@75%
2×2@80%
A2) OH Walking Lunge 5×12 (6p/leg)
* Choose a weight that is challenging

B1) Ring Row 3x 8-12
B2) Tall Box Jumps 3×8-12
B3) 30 Sec HS Hold or 8 HSPUs

C) 3 Rounds NFT:
-35 Sec Hollow Hold
-35 Sec L/ Plank
-35 Sec R/ Plank