Workout For Tuesday, June 9th

Classes will be coached and live streamed at 9:30am on Weekdays.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

Warmup:
3 Rounds:
10 KBS
10 Goblet Squat
10 Birddogs
10 shoulder tap

Part A:
Every 2:00 for 12:00
8 SA Push Press ea arm
8 Oblique Crunch ea side

Part B:
10:00 AMRAP:
5 SA Squat clean thruster ea arm
10 SA Deadlift ea arm
30 Flutter kick (15 ea side)

Gym Workout

Warmup:
8:00 easy pace:
10 wallball squat clean
20 shoulder tap
10 jump lunges
20 flutter kicks

Part A:
Every 2:00 for 10:00
4 clean & jerk

**These should be heavy for you**

Part B:
12:00 AMRAP:
20 wallballs
10 pull-ups
30 Russian Twist (15 ea side)

Making Changes…

To all of our valued members and everyone involved in our fantastic community.

We have decided to drop our affiliation with CrossFit and are in the process of rebranding our amazing gym.

To be clear this has been on our radar for some time and likely would have happened at some point in the near future anyway.

Recent comments from the founder of CrossFit have greatly expedited this process, and we no longer see the value or want to support the CrossFit Corporation.

The reason we had already been thinking about this is that we wanted a brand that is uniquely our own. We wanted full control of telling the story of our community, who are, and what we do rather than having to worry about what others are doing or saying that shared the CrossFit name with us.

Being a CrossFit affiliate and paying the annual fee afforded us only the ability to use the CrossFit name.

We have always created our own workout programming, ran our own coaches training, built our own systems and processes, and devoloped a community in ways we saw fit.

This means not much will change for you. As always we will strive to constantly improve your experience at our gym. Jessie will find creative ways to keep you on your toes and your fitness moving forward. We will have a sweet new logo and restock our retail area. All classes will remain the same.

I love the community we have developed as 5 Valleys CrossFit and am very excited for how this change can take us to an even higher level.

I will still wear my 5 Valleys CrossFit gear with pride as it is an integral part of our journey. While there is a bit of sadness in this decision I know it is the right one.

We will be transitioning our brand fully and be known as MontanaFit. It is actually the name our business is registered under.

In our team meeting today everyone was in agreement that this name embodies what our aim is. Helping people be fit, strong, and healthy so they can lead their best life and enjoy all this great state has to offer.

Onward and Upward my Friends.

5VCF Workout For Monday, June 8th

Classes will be coached and live streamed at 9:30am on Weekdays.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

Warmup:
8:00 AMRAP:
12 Airsquat
8 Push-up
40 ski jumper
40 mountain climber

Part A:
4 Rounds:
:45 Tempo Curls
:15 Rest
:45 Tempo Push-up
:15 Rest
:45 Hollow Hold
:15 Rest

Tempo = :03 lower

Part B:
15:00 EMOM:
Min 1) 20 Jump Lunges
Min 2) 12 sit-up stand-up / 15 sit-up
Min 3) 10 Burpees

Gym Workout

Warmup:
2 Rounds or 8:00
200m jog
30 skate jumps (15 ea leg)
10 Snatch Grip RDL (empty bar)
8 Hang Snatch (empty bar)
6 ohs (empty bar)

Part A:
10:00 EMOM:
Min 1) 1 Snatch + 3 OHS
Min 2) :45 Weighted Plank/Plank

Part B:
Every 4:00 For 16:00
400m run
10 Push Press (no heavier than 135/95)
10 Burpee over Bar

What We Stand For…

At the start of 2020 I don’t think any of us could have imagined what we would go through and where we would be at this moment.

I tend to focus and comment on areas that I see are in my area of expertise and influence.

I am surrounded every day by caring, welcoming, positive, and thoughtful people. I am truly grateful for this. It also means I don’t have much experience or understanding of the problems that a great many people deal with on a day to day basis.

I don’t actually know or interact with anyone that is affected by these issues. I feel a bit like a fraud trying to make some statement when I likely can’t come close to comprehending the extent of the problems.

At certain times it becomes extremely important to let people know where you stand and what you believe in.

The current situation has highlighted that I need to be proactive in sharing my beliefs and be a part of the solution.

I was talking to Jessie this morning about wanting to make a statement about what we stand for but feeling like it wasn’t my place.

He told me “Yeah you aren’t affected but you are a human with feelings and know what is right and wrong.”

He was absolutely correct.

As such here are a few things I want you to know we stand for.

We believe everyone deserves to be treated equally, fairly, and humanely.

We believe we all need to work collectively to eliminate racism, social injustices, and discrimination

We support the Black Lives Matter Movement.

We will be actively looking for ways our organization can be a positive force and part of the solution.

Tomorrow we will be sharing a large change we will be making in line with these beliefs.

Thank you for your support and being a part of our amazing community.

5VCF Workout For Saturday, June 6th

Classes will be coached and live streamed at 9:30am on Weekdays.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

No video today. Today is run day.

20:00 of:
3:00 moderate/easy jogging
1:00 hard run

Then

15:00 easy pace”

Gym Workout

Warmup:
7:00 AMRAP @ warmup pace:
45 small jumps
10 cossack squats
10 kick-sits
10 sit-ups

Part A:
3 Rounds:
:30 barbell curls
:30 rest
:30 push press
:30 rest
:30 ring dips or box dips
:30 rest

Part B:
15:00 AMRAP:
12 alternating db box step-up
15 abmat sit-up
18 kbs

5VCF Workout For Friday, June 5th

Classes will be coached and live streamed at 9:30am on Weekdays.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

Warmup:
2 Rounds:
10 alt low lizard stretch
10 SL glute bridge (5 ea leg)
20 Shoulder tap from plank (10 ea arm)

then

2 rounds:
:30 lying knee tuck
10 sumo squat

Part A:
A1) Pause Front Squat:
3×5 w/:03 pause at bottom

A2) Wall-sit:
3x:30
*Add weight if possible*

Part B:
For Time: (18:00 Cap)
200 Air Squats (can wear weight vest)
150 Russian Swings
100 Crunches

*Can break up however you want*

Gym Workout

Warmup:
1:00 jog in place
1:00 jumping jacks
1:00 burpees
1:00 lunges
1:00 push-ups
1:00 air squats

Part A:
Deadlifts:
10:00 to find heavy set of 5

Part B:
15:00 EMOM:
min 1) 15 wallballs
min 2) 10 t2b/k2c
min 3) 50 du/100 su

5VCF Workout For Thursday, June 4th

Classes will be coached and live streamed at 9:30am on Weekdays.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

Warmup:
1:00 jog in place
1:00 jumping jacks
1:00 burpees
1:00 lunges
1:00 push-ups
1:00 air squats

Part A:
3 Rounds:
:30 ME Curls
:30 rest
:30 ME close hand push-up
:30 rest
:30 ME hollow hold
:30 rest

Part B:
3 rounds:
4:00 run (2:00 out/back)
50 mountain climbers
25 squat jumps

Gym Workout

Warmup:
8:00 amrap:
30 ski jumper
10 air squat
30 mountain climber
5 inchworm w/push-up

Part A:
10:00 EMOM:
min 1) 8 Thrusters
min 2) 12 deadlifts
*same weight*

Part B:
12:00 AMRAP:
200m run
10 sa oh forward lunge (R arm)
12 russian twist (6 ea side)
10 sa oh forward lunge (L arm)
12 sa push press (6 ea side)

5VCF Workout For Wednesday, June 3rd

Classes will be coached and live streamed at 9:30am on Weekdays.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

Warmup:
Warmup:
3 Rounds:
:20 Side plank – R
:20 Side Plank – L
10 Sumo Squat
5 Inch worm + Push-up

*then*

2 Rounds:
12 Goodmorning/RDL
:30 Supine Plank
12 Airsquats up/over

Part A:
Pause Front Squat:
4×5 w/:03 pause at bottom

Part B:
21-15-9:
Burpee over object
Russian Twist ea side
Goblet Squat

Gym Workout

Warmup:
2 rounds:
400m run
10 sumo squat
10 curls w/empty bar
10 push press w/empty bar

Part A:
8:00 EMOM:
min 1) 8 KB Sit-up (4 ea arm)
min 2) :30 weighted plank from forearms

Part B:
Every 3:00 for 15:00:
10 Handstand push-up
10 pull-up
10 Squat Clean

5VCF Workout For Tuesday, June 2nd

Classes will be coached and live streamed at 9:30am on Weekdays.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
https://www.youtube.com/watch?v=KMuLZjxo68w&feature=youtu.be
Zoom Workout

Warmup:
8:00 moderate pace:
6 squat up/over
5 inchworm + push-up
50 jumps w/heels to ground
10 big arm circles ea direction

Part A:
“Deck of Cards”
Hearts = Hand Release Push-up
Diamonds = Double Pulsing Goblet Squat
Spades = Chair Dips
Clubs = Press (push press/sa push press ea arm)
Jacks = :30 Hollow Hold
Queens = 1:00 ME Skate Jump
Kings = :30 Supine Plank
Jokers = 1:00 ME C.F.E

Gym Workout

Warmup:
3 Rounds or 8:00:
10 barbell goodmorning
20 shoulder taps from plank
:30 hollow hold
10 squat jumps

Part A:
3 Rounds:
:30 Hanging L-sit/Knee Raise
:30 rest
:30 Strict Press w/empty bar
:30 rest
:30 strict Pull-ups
:30 rest

Part B:
12:00 EMOM:
min 1) 12 box jump over
min 2) 12 alternating SA DB snatch
min 3) 12 Hand release push-up