Tuesday, March 1st

A) Clean/Power Clean 12 minutes build to 90-95% of 1RM

B1) Ring Dips 3 x 5-10
B2) Barbell Step-ups 3 x 8 each

C) 6 minute AMRAP
7 Thrusters (95/65)
11 KB Swings (70/53)

What’s your “Why?”

Everyone works out for their own reasons. Everyone has their own “why”. My why is because moving my body and nourishing my soul through movement is one of my top values. Using CrossFit as a vessel for this movement, stems from my highly competitive nature and it also stimulates the mind as I am striving to improve each and every day. There is no monotonous running or spinning, no staring in the mirror at my biceps, and definitely no feeling alone at the gym. While each of these things are not in and of themselves bad, they are just not stimulating to me.

If you don’t have a “why”, I challenge you to search your spirit for one. This is the reason that you keep coming back for more. It is the reason that you can push your body through the pain you feel during tough workouts and it is the reason that you won’t give up when trying to learn a new skill. Your “why” will probably change over your lifetime. As a young’un I worked out because I was a competitive tennis player and winning matches was what everything was centered around. As I transitioned out of tennis and into other endeavours, I now want to be able to seamlessly transition into any outdoor endeavour that is thrown my way. Be it trail running, snowboarding, XC skiing, hiking. I want to know that my body has my back and I can have wild and exciting adventures no matter where I am.

I would love for you to share your why. You may feel silly to share but we are each on our own journey, and I just shared mine! If your why is short and sweet or long and winded, it is yours and yours alone. The more you own it, the more it will drive you to reach the goals your have set.

Leave your why in the comments below!

Dr. Liz Marshall – Chiropractor


Monday, February 29th

A) Back Squat 5,3,1,1,1

B) 3 rounds
10 Power Snatch (95/65)
30 Double Unders/60 Single Unders

5-10 Toe to Bar/Knees to Chest
(pick a number you can hit unbroken each round)

Saturday, February 27th

A1) RDL 3 x 10
A2) Push-ups/Weighted Push-ups 3 x 10

B) 21 minutes
In groups of 3
1 – Row 600m
25 Double Unders/ 50 SUs
10 KB Swings
7 Burpees
11 Wallballs

Rotate when rower finishes
For total rounds continue each AMRAP where your teammate left off

Friday, February 26th

A) Thruster 4 x 5 building in weight

B) Open Workout 16.1

Workouts are released Thursday evenings at 6pm
We will be doing the Open workouts or some variation of it in classes on Friday
Click the link above to check it out

Class Variations
20 minute AMRAP
10 Overhead/Front Rack or bodyweight Lunges (5 each leg)
8 Burpee Bar Hops
10 Overhead/Front Rack or bodyweight Lunges (5 each leg)
8 Chest to bar/Pull-ups/Ring Rows

Thursday, February 25th

A1) Pistol Squats 3 x 6 each leg
A2) Handstand Holds 3 x 20-30 seconds

B) EMOM 10
1st – 5 Power Cleans @ 60-70% of 1RM
2nd – 5 to 10 Pull-ups

C) 2 rounds
Side Planks 30-45 seconds each side

Wednesday, February 24th

A) Snatch/Power Snatch 15 minutes to build to a tough single (if get there early back off a bit and get more practice)

B1) Ring Rows 3 x 10
B2) Plank/Weighted Plank 3 x 40-60 seconds

C) 21-15-9
Shoulder to Overhead (115/80)
Toe to Bar
9 minute time-cap

Tuesday, February 23rd

A1) Back Squat 4 x 3 @ 80-85% of 3RM
A2) Pull-ups 4 x 5-10″

B) Not for time
Buy In: 1000m Row
4 rounds
8 Deadlifts @ 50% of 1RM
10 Push-ups
12 Box Jumps


Last Thursday I started myself on a new path in regards to my nutrition. I am going to be working with a coach. It is super exciting and scary at the same time! For the past 5 years I have followed a paleo approach to eating. There has been no tracking, weighing or measuring but just a focus on animal protein, veggies, fruits, nuts and seeds. I haven’t been perfect by any means, and if I felt like eating ice cream or a doughnut then I have.

When I first starting eating this way, I was about 6 months into starting CrossFit and I literally melted away. It was amazing! Within 30 days the transformation was very noticeable. I felt great and my workouts were great, and then over time they weren’t and I didn’t feel so great. It definitely is not only attributable to my nutrition, I was intensely studying to become a Chiropractor and working and trying to have a life (I’m pretty sure that contributed to overall wellbeing!). But since settling into life in Missoula and really getting into consistent training again, my paleo way of eating is not cutting it for my goals anymore. I tried making modifications myself, only to realize that I am not the best person to hold myself accountable. That is why I am going to be working with a coach. This person that I may never meet except via email and Facebook, is invested in me and my goals. They are working with me in my best interests, but they can only be as helpful as I allow. If they don’t have all the information or the correct information about what is going on, it is hard to help. By not being honest and upfront with my concerns, trials and successes, their hands are tied.

The same goes for you and our coaches in the gym. If there is something that you are concerned about or you aren’t achieving what you want or getting the help you need, reach out. The coaches are yours and are there to help you. We are invested in you. If our members (that’s you!) aren’t achieving their goals and having their needs met, then yes, it is a reflection on us, but we can only work with the information given.

Feel free to ask me how my nutrition journey is going! I would love to share it with you.

Dr. Liz Marshall – Chiropractor


Monday, February 22nd

A) Push Press 5,5,3,3 build to 90% of 5RM

B) 12 minutes easy pace
30 DUs/60 SUs
20 Walking Lunges
15 Sit-ups
10 KB Swings (53/35)

C) 3 rounds
20 sec hold/ 10 sec rest
Hollow Hold