Tuesday, February 26th

A1) SA Seated Strict Press:
3×6 ea

3×6 ea


B) 20:00 EMOM:
1) 5-10 Strict Pull-up/Ring Row
3) ME L-Sit/Hollow Hold
4) ME Goblet Squat (70/53)

30 sec work/30 rest for ME

Monday, February 26th

Take 15:00 – 18:00 to Find 1RM OHS

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

Member of the Month – Annelise Nerison

Whoop Whoop! Shout out to our February Member of the Month!! She has been a 5 Valleys member for nearly 3 years now and keeps getting stronger and stronger! Way to go Annelise!

What were you doing for fitness before you joined?

Before joining 5 Valleys CrossFit, I would attempt to workout at the gym, but I was never really motivated.

What was your absolute biggest challenge prior to joining?

My biggest challenge was sticking with a healthy routine and not quitting. I get bored with things quickly, and I tend to move on to something else if I am not fully invested.

How did that challenge make you feel?

Well, it made me complacent. I would have this idea in my head that I would stick with something but then I never did.

What changed after joining?

Joining 5 Valleys has improved my health, strength, and confidence. It’s also really fun and there is a great community at the gym. I really love it. I’ve stuck with it now for almost 3 years and haven’t quit yet, so that’s a huge accomplishment.

What specific results can you share (Improvements/accomplishments in the gym and life)?

I can now do pull ups and am getting stronger and better at barbell movements. I also competed in my first completion and it was challenging but so fun!

What would you say to somebody on the fence about joining?

I would tell them that it’s fun and challenging in the best way.

Saturday, February 23rd

A1) Hollow Hold:

A2) Floor Press:
*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:

A2) Hollow Hold:

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

Saturday, February 16th

A) Power Snatch:

B) 16:00 AMRAP W/ Partner:
60 Cal Row/Bike
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!