Monday, February 26th

A) 1RM OHS:
Take 15:00 – 18:00 to Find 1RM OHS

B) 11:00 AMRAP:
25 DU/50 SU
5 HSPU/HRPU
5 G20 @ 50%-60% 1RM

Saturday, February 23rd

A1) Hollow Hold:
3xME

A2) Floor Press:
3×6
*Pause for :02 at the top w/DB touching*

B) 20 minute AMRAP
80 walking lunges
80 DB Cleans
80 Sit-ups w/wallball
80 Cal Row/Bike (no more than 5:00 in rower)
80 Pull-up/Ring-Row

1 Work/1 Rest
Athletes split work evenly

Wednesday, February 20th

A1) Strict Press:
4×5

A2) Hollow Hold:
4x:30

B) For Time: (18:00 cap)
35 Cal Row
45 Thruster (75/55)
35 Pull-up/Ring Row
45 Burpee over Bar
35 Cal Row

Tuesday, February 19th

A) Overhead Squat:
2×3 @ 80%
2×2 @ 90%
1×1 @ 95%

B) 3 Rounds For Time: (15:00 Cap)
15 Ring Push-up
15 Wallball
15 RKBS (70/53)
15 Sit-up

Monday, February 18th

A) Deadlift:
4×6 @ 65% or above

Add a :02 Hold at the very top of the deadlift

B) 14:00 AMRAP:
8 Hang Clean
8 Front Squat
8 S2O
8 Alt FR Forward Lunge
50 DU/100 SU
(115/75)

Saturday, February 16th

A) Power Snatch:
5×3

B) 16:00 AMRAP W/ Partner:
60 Cal Row/Bike
60 HRPU
60 Alt KB Snatch

Athletes split reps evenly.

Member of the Month – Erin Peterson!

What were you doing for fitness before you joined?

I’ve always been pretty active! I was a competitive swimmer growing up and on the rowing team when I was in college. Before joining 5 Valleys, I had been doing CrossFit for about a year at two different gyms in New Orleans (I moved to Missoula for grad school in Fall 2017). I maybe went 2 or 3 times a week but at the time, was mainly focused on running. I wasn’t very consistent and didn’t fall in love with CrossFit until joining 5 Valleys!

(more…)

Friday, February 15th

A) Back Squat:
2×6
2×3

Build in weight, get heavy

B) 4 Rounds for Time:
20 Box Jumps/Step-ups
15 Goblet Squat
10 Pull-ups/Ring Row

Thursday, February 14th

A) 3 Rounds NFT:
10 HS Weight Transfer
Low Lizard Crawl
:30 Ring L-Sit
ME Strict C2B/Pull-up/Ring Row

B) 3 Rounds:
:45 Hollow Hold
5 Slow Descent HSPU
10 Candlestick Roll-up
ME Strict T2B/K2C (T=3131)