Meet a Member – Kim Foiles

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

I grew up outside of Chicago and moved to Colorado at 19 where I received degree in wildlife biology and started working seasonally for the Forest Service fighting fires, inventorying timber and riding the range. After 9 years I turned down a smoke jumping job in California to take a permanent job in Idaho with the Forest Service and shortly thereafter in Wyoming where I managed the wilderness. A few years later I landed in Missoula as a computer/biological scientist in GIS.
I met my hubby of 32 years right out of college and we worked summers together and travelled in the winters. We backpacked 3 months in New Zealand, visited Fiji, spent a winter camping in Baja, another in the Yucatan and Belize and another crewing a yacht and traveling to the Bahamas
After being married 12 years I decided I wanted a kid, luckily it didn’t take too long to persuade my hubby and now we have a 20 year old son taking chemical engineering in Bozeman and 15 year old daughter in JV volleyball attending Sentinel. My hubby retired from teaching 7th grade science year and a half ago. I followed him last June J

What kind of exercise or sports were you doing pre-CrossFit?

I’ve always loved lifting weights. I started in a weight room when I was 20 but there was no one to show this girl what to do. I subscribed to muscle and fitness magazine to get an idea and have been messing around with weights ever since. I didn’t play any sports in high school or college (was too shy) but played some softball and volleyball in my 30’s and 40’s. When I turned 50 I decided to try running marathons. I ran a couple that summer, including the first Missoula marathon. After a year I decided I didn’t like running at all 😛

What made you decide to give CrossFit a go and how long have you been at it?

During my year trying marathons, I was working out at the peak and one of the trainers suggested I might like CrossFit. I checked it out on the web and started doing the workouts at home. About 6 months later a friend mentioned she joined a CrossFit gym in town, I was surprised there even was one. I signed up and have been going ever since. I still love it after 7 1/2 years.

I know you retired not too long ago, can you tell us if being retired is everything you thought it would be?
Yes! It’s awesome, and very weird. You work 40 years or so and all of a sudden you don’t have to set an alarm – crazy! Unfortunately I still hear my daughters alarm every morning at 6 J

Kim I often see you smashing out kipping pull-ups during open gym. How did you get so good at pull-ups and are there any other movements you really want to work on this year?
Wow thanks. I was stuck on the purple band doing pull-ups forever and one day a new girl walks into the gym and within a few months she was off the band. So I thought to myself I am going to do that too. I took January a few years ago and told the coach I was not going to use the band that month and see if it would get me anywhere. I’ve been kipping ever since but have to do a few each time I’m in the gym or I lose them quickly.

What would you rather do 200 Burpees for time or a 20 minute AMRAP of only Toe to Bar?

No question, toes to bar any day.

What is your favorite place to eat in Missoula and why?

I love HuHots. It’s my whole family’s favorite place. I was a vegetarian for almost 35 years before starting paleo about 4 years ago. HuHot can be pretty paleo friendly. I’m certainly not 100% paleo but getting closer all the time. It’s hard to give up the occasional microbrew and dark chocolate.

What is your top choice for workout music?

Hm. My favorite singers right now are Ed Sheeran, Sam Smith and Hozier, not exactly workout music… so I would prefer something like Daughtry, Nickelback and Eminem (my son’s influence). My daughter’s pop music usually has a great beat for workouts too. My old gym played head banger music all the time, it got old. I love the variety at 5 valleys!

Do you have any fitness goals or targets you would like to hit in 2015?

Oh boy, too many!
I’d like to work towards a muscle up (in my dreams), so 3 strong ring pull-ups and 3 deep ring dips would be a good start.
I’d like to kip my toes to bar, kip 12 pull-ups in a row, try a handstand push-up (not sure why I’ve never even tried…).
Oh and a 10 second L-sit and new PR’s for my deadlift, clean, shoulder press and snatch. I was able to PR my clean and deadlift last year so I’m happy to say I can still get stronger – yay!
It would be fun to qualify for CrossFit regionals again.

When we don’t see you at the gym what are you most likely to be doing?

Art. Getting ready for a couple shows at the ZACC. Right now I am into relief printing, carving on wood or linoleum and printing, (I post my art on FaceBook).
…And filling out that bucket list, starting with a trip to Alaska this summer, backpacking in Yellowstone, motorcycle trips, and seeing Europe next year.

Thanks Kim!!

Friday, January 23rd

Meet a Member

Kevin Martello


Hi Kevin tell us a little bit about yourself, your family, job etc.
I was born and raised here in Missoula, my family has owned and operated the Silver Dollar Bar since 1935, I am the 4th generation to run our family business, along with my father and two brothers. I have been married for 22 years( sorry ladies) and have two daughters, ages 18 and 14. I graduated from loyola high school in 1985,

How did you first get involved in CrossFit and how long have you been CrossFitting?
I first saw a small two line ad in the newspaper and tried to call the number but never got an answer or a call back, I was at work one day talking about it and a friend said that him and some others were gonna start , their own crossfit gym ( they had been doing crossfit at the main peak) and I told them to let me know when they got it going that I would like to try it
. So in january of 2005 or 2006 I went to my first class at crossfit montana, and after alot of icy hot and advil I’m Still Doing it. ( alot slower and mostly scaled)

Now I know you and your family own and operate The Silver Dollar Bar. Can you tell us the wildest or one of the wildest things you’ve seen there?
I could tell alot of stories but the difference between a good bartender and a great bartender is that a great one knows when to keep his mouth shut

Have you ever tried to convince anyone from the bar to come CrossFit and how did that go over?
I tell anyone who will listen, but most of my friends are not willing to do it, I think that they are afraid, or they enjoy riding a treadmill for hours every day, they may like the mirrors on the wall too.

What would your dream CrossFit workout look like?
Well I’m game for anything, I not a good runner so probably not much of that.

What would your nightmare workout look like?
It would have alot of burpees and running

What is your favorite place to eat in Missoula and why?I like the Dino cafe in charlie Bs bar. It’s just an easy, basic place, plus it’s inside a bar that’s not real fancy.

What is your top choice for workout music?
Well I like the heavy stuff because that’s what was played when I started, but I also like the 80s too, so I
I guess anything is better than hearing myself huff and puff

Do you have any fitness goals or targets you would like to hit in 2015?
I would just like to be able to continue crossfit and clean up my diet.

What is your favorite way to spend your time outside the gym and work?
I like to hang out with my kids and family doing whatever we all enjoy

Thanks Kevin!


A1.) Handstand Holds or Walking Practice 4 x 30 sec. for holds or 60-90sec for walking practice
alternate with
A2.) Kipping Toe to Bar Practice 4 x 60 to 90 seconds

B.) 8 Minutes AMRAP of:
8 Front Rack Reverse Lunges Alternating (8 total reps, 4 each leg) @ 115/75
8 Ring Rows
8 Abmat Situps

Rest 4 minutes

8 Minute AMRAP Ascending reps of:
2,4,6,8,10,12……continuing by 2’s
Alternating Kettlebell Snatch

Wednesday, December 17th

Meet a Member – Walker Milhoan


Hi Walker tell us a little bit about yourself, your family, job etc.
Well, I am 34 years old, married to Whitney (who is also a 5 Valley’s CrossFit Member) and I have three children: Gunnison (5), Augusta (3), and Cap (1). Needless to say, these three keep me very busy during the day. I also have a startup software company called Ranchlogs ( for livestock and pasture management that I work on during the early morning hours and late at night. Getting to 5 Valley’s for an hour and a half offers me a little bit of peace and quiet!

Now I doubt many people know this but you started one of the first 50 CrossFits (there are now around 10,000) in Bozeman. When was that? How did you get involved and what was CrossFit like back when you started up?
That was in 2005. I was called CrossFit 4800 and I started it with a good friend named Jeremy Henrichon. He still owns the gym, although it’s now called Gym 4800. Back then people were like, “oh, CrossFit, you mean like the training that the guys on the the Movie 300 did?” And I would be like, “yep!” No one really knew what CrossFit was, which was kind of cool in a way.

Did you have any idea back then that CrossFit would be as big as it has become?
Not at all. I first got into CrossFit back in 2001 because my good friend at the time was close friends with Kelly Starrett (you know, The Supple Leopard guy) and we made a small crossfit gym in our garage. Kelly actually became a good friend of mine and was very instrumental in helping CrossFit 4800 get off the ground. Kelly told me over and over again, “stay with it, you’re going to make a nice living for yourself.” I sure wish I would have because he was obviously right about that!

What is your favorite exercise?
The Oly lifts for sure! The Clean and Jerk and the Snatch are my all time favorites, mainly because they are so dang hard to get good at. Anytime you work on oly lifts you are going to get challenged, it doesn’t matter if you’re Pyrros Dimas or a total newby!

What is your least favorite?
Anything that has running in it!

What is your favorite place to eat in Missoula and why?
That would have to be Caffe Dolce. Whitney and I don’t get out much, but when we do, Caffe Dolce is always a great spot. Great food, beer, wine, coffee, and desserts!

What is your top choice for workout music?
Waylon Jennings.

Do you have any fitness goals or targets you would like to hit in 2015?
I’d like to squat clean 300. I’m at 225 right now, so I have some serious work to do, and I’d better lay off the beer and cereal if I’m going to hit this mark.

Do you get upset if your wife (Whitney Milhoan) beats you in a workout?
That’s not something i’m prepared to talk about, no just kidding, absolutely not. Who wouldn’t want a wife who is more fit than yourself?

What do you most want for Xmas this year?
Good health for my family…and beer, Ale preferably!


A.) 5×3 Hang Power Clean
Rest 2 minutes between.

B.) For Time:
50 Double Unders
50 Air Squats
40 Double Unders
40 Air Squats
30 Double Unders
30 Air Squats
20 Double Unders
20 Air Squats
10 Double Unders
10 Air Squats